Pic courtesy of Disney Parks.  To all my Star Wars fans 🙂



200M jog

High Knees 30’

Butt Kickers 30’

Walking Kicks 30’

Spider-man Lunge 30’

5 Min jump rope practice


With a running clock…

0:00 – 10:00

Complete a 1 Mile Run


10:00 – 15:00

Max Double Unders


15:00 – 30:00

Complete 4 Rounds of…

  1 Mile Assault Bike or 400M run or 500M Row

  50 Double Unders

So, for the first 10 Minutes of today’s WOD, you are to complete a 1Mile Run.  If you finish in under 10 Min, the remaining time up to the 10 Min mark is rest.  If you know you cannot complete the mile in 10 min or less, scale the run.  Once the clock hits 10 Minutes, go into 5 Minutes of Max Double Unders.  If you look under the scale section, as long as you have a rope, there is no scale in this section.  That means, if you do not have Double Unders, you now have 5 minutes of DU practice coming.  And, if you get your first Double under, CONGRATS!  Now keep going for that next one. When the clock reaches the 15 Min mark, you then go right into 4 rounds of a 400M run, or 1Mile Assault Bike, or 500M row (your choice), and 50 Double Unders.  You have until the 30 Minute mark to complete all 4 Rounds.  Once the clock hits the 30 Min mark, the WOD is done.  If you finish before the 30 min time cap, good on you!  Annotate your 1 Mile time, total DUs in the 5 min Max DU section, and time it took you to get through the 4-rounder.


Scaling Options:

Run -> ¾ Mile -> ½ Mile -> If injured, row 2K

Max Double Unders -> if you have a rope, No scale.  If no rope, max penguin hops

Video courtesy of WOD Prep.  Penguin hop demo.

DUs in WOD -> 100 SUs


Cool Down:

Calf Stretch on wall/rig – 2 x 1 Min per side


Leg Bleeds – 2 Min

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