WOD – Thu, Feb 9
Warm Up
SPECIFIC WARMUP
JUMP-ROPE WARM-UP
:20-:30 at each movement
- Single-unders
- Single-under jog inplace
- Single-under jump front to back
- Single-under jump side to side
- Single-under jumping lunges
- Single-under left leg
- Single-under right leg
SQUAT AND BOX JUMP WARM-UP
3 sets x 5 coach-led air squats
3 sets x 5 box step-ups + jump down
3 sets x 5 athlete-led reps (increase weight each round
3 sets x 5 box jumps + step down
WOD PRIMER
1-2 rounds:
:10 double-unders
:10 goblet squats
:10 lateral hops over the KB
230209 WOD (AMRAP – Rounds and Reps)
RX
AMRAP 10:
20 double-unders
10 goblet squats (53/70 lb)
5 box jumps (24/30 in)
– Use a single KB for the squats.
INTERMEDIATE
AMRAP 10:
:30 double-unders
10 goblet squats (35/53 lb)
5 box jumps (24/30 in)
– Use a single KB for the squats.
BEGINNER
AMRAP 10:
20 single-unders
10 goblet squats (18/26 lb)
5 box step-ups (12/20 in)
– Use a single KB for the squats.
<h3>INTENDED STIMULUS</h3><ul><li>6-8 rounds.</li><li>Complete each movement quickly and in large if not unbroken sets.</li><li>If you struggle with double-unders, scale to 20-40 single-unders. Keep it simple and fast.</li><li>Keep the kettlebell on the front side of the body; avoid resting it on the shoulder.</li></ul>
FINNISHER (Checkmark)
3 sets:
10 KB Bulgarian split squats/leg
Use box to rest back leg on
Cool Down
Accumulate:
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves
2-3 minutes Rowing Running Biking
Over All Dynamic Body Activation
5 sets x :45 pizza delivery game.
then
Perform :45 dynamic stretches between each set of the game:
– Alternating single-leg V-up
– Push-up to downward dog
– Leg swings/side