20200720

Pic courtesy of Art Blog.  I know these times are still crazy, but stay as active and as safe as you can.  Do your part and we’ll be back to normal before you know it.

 

Warmup:

10 Box Step ups

10 Spider-man Lunge

10 Bow2Bends

6 Box Jumps

50 Single Unders

5 Burpees

Calf Stretch on box – 30 sec per side

5 Min Double under practice

WOD:

EMOM 24:

Min 1 – Max Double Under in 45 sec

Min 2 – Max Burpees in 45 sec

Min 3 – Max Box Jumps (24/20) in 45 Sec

 

Score = Total Reps

You can think of today as almost a Tabata-Style workout, just instead of 20 sec work/10 sec rest, we’re going 45 sec work/15 sec rest.  Highly suggest jotting down your numbers during each rest period, or keep a running total in your head. For the burpees to count, make sure chest and thighs touch the ground at the bottom, stand all the way up and jump and clap at the top.  For the box jumps to count, hips and knees need to be fully extended at the top prior to jumping/stepping off.

 

Scaling Options:

DUs -> No scale. If you don’t have DUs, you get 45 seconds of practice per round

You read that correctly for Double Unders.  No scaling for those today.  If you do not have DUs, today you will get a total of 8 sets of 45 seconds to practice.  I have a feeling we’ll see a lot of first time DUs today!!!

Box height -> 20/16 -> as needed

 

Cool Down:

Calf stretch – 2X1 Min per side

 

Pigeon Pose on box – 1 Min per side

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