Warmup:

:30 Jump Rope

10 Cobra to Downward Dog

10 Calf Pedals in Down Dog

10 Cossack Squats

:45 Jump rope

10 KB deadlifts

5 Russian Swings

10 Alternating V-Ups

1:00 Jump rope

WOD:

For Time:

100 Double Unders

25 Weighted Sit-Ups (25/15)

12 Russian KB Swings (70/53)

80 Double Unders

25 Weighted Sit-Ups (25/15)

12 Russian KB Swings

60 Double Unders

25 Weighted Sit-Ups (25/15)

12 Russian KB Swings

40 Double Unders

25 Weighted Sit-Ups (25/15)

12 Russian KB Swings

20 Double Unders

25 Weighted Sit-Ups (25/15)

12 Russian KB Swings

 

Time cap: 25 Min

Video courtesy of Train FTW.  Quick demo on the weighted sit ups.

Keeping you busy with a descending ladder on Double Unders with a constant number of plate-weighted  sit ups and Russian KB Swings.  Today, keep the core tight in all movements so at the end, you don’t have a sore back.

Scaling Options:

Double Unders -> 2xSingle Unders (ELITE: Double number of DUs)

KB weight -> 53/35 -> as needed (ELITE: Dual KB 53/35 ea)

Sit Ups -> feet anchored (Elite GHD Sit Ups)

Cool Down:

Calf Stretch on rig – 1 Min per side

 

Banded Bully Stretch – 1 Min per side