20200615

Warmup:

50 Single Unders

25 L-Leg SUs

25 R-Leg SUs

25 Double Unders or 5 attempts

10 Squat2Stands

10 Bow2Bends

*If no rowing today, sumo deadlift high pull warmup: If doing SHDPs today, grab empty bar and perform 5 reps of the following: sumo deadlifts, high pulls with feet out wide, sumo deadlift high pulls

WOD:

AMRAP 25:

2 Cal Row

20 Double Unders

4 Cal Row

40 Double Unders

6 Cal Row

60 Double Unders

etc…

Add 2 Cals and 20 Double Unders every round

*If no rower, do Sumo Deadlift High Pull 75/55 (1 rep per cal)

Little climbing row and double under ladder.  First few rounds will feel easy, but don’t try to make this a sprint.  The round will continue to get longer, so stay at a consistent pace.

Video courtesy of WOD Star.  If you don’ t have a rower, the Sumo Deadlift High Pull gives the closest to the same stimulus as the row if the weight is at the right level.  Should be enough to make you have to violently explode the hips open, but light enough to allow multiple reps.

 

Scaling Options:

Double Unders -> Penguin Hops ->  2:1 Single Under Ratio

If doing SDHP -> 65/45 -> as needed

 

Cool Down:

Calf Stretch – 1 Min per side

 

Roll out hamstrings – 1 Min per side

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s