WOD – Wed, Jan 4
Warm-up
WOD PRIMER
2 sets:
100/150-m row
4 burpee box jump overs
– No rest between sets.
230104 WOD (Time)
RX
3 rounds for time:
20 burpee box overs (24/30 in)
400/500-m row
INTERMEDIATE
3 rounds for time:
20 burpee box overs (20/24 in)
400/500-m row
BEGINNER
3 rounds for time:
20 burpee box step-overs (12/20 in)
200/250-m row
<h3>INTENDED STIMULUS</h3><ul><li>11:00-16:00.</li><li>1 rounds = both partners finishing a 200-m run and the plank.</li><li>Rows and box jump-overs each in 2:30 or faster.</li><li>Maintain the jump in the box jump over when scaling.</li><li>Ascend a taller box than usual for the burpee box jump-over.</li></ul>
FINISHER (Checkmark)
8 rounds:
:20 double-unders
– Rest :10
<ul><li>Beginners: Double-under attempts</li><li>Intermediates: Double-unders</li><li>Advanced: Triple-unders</li></ul>
2-3 minutes Rowing Running Biking
Over All Dynamic Body Activation
1 set:
200/250-m row
50-75-ft of each
Bear crawl (shoulder taps)
Lateral shuffle/direction (lateral hops over a plate)
Backward bear crawl (hip taps)
Skipping high knees
Samson lunges
Backward skipping high knees
Bunny hops
Larger bunny hops
Burpee + max vertical jump
1 set:
200/250-m row
BURPEE BOX JUMP-OVER
5 box jump-overs
:30 burpee box jump-overs
5 box jump-overs
:30 burpee box jump-overs