Warmup:

3X:

:30 Jump rope practice

8 Bow2Bends

:20 Hollow Hold

200M jog

then…

Super Squat Hip Sequence – see video below, courtesy of Mobility WOD

Barbell warmup: With an empty bar, perform 5 reps of: Good mornings, Kang Squats, Back Squats, Reverse Lunge, Front Foot elevated Split Squat

S/S/S:

Back-Rack Front Foot Elevated Split Squat

3X5 (per leg)

Increase weight ea set

Video courtesy of Training Think Tank.

Second time hitting the Foot-elevated Split Squat this cycle.  Get nice and deep in those lunges to really make parts of the leg work that you didn’t know you had!

WOD:

In 3 Min, complete:

30 Double Unders

400M Run

-Rest 1 Min

Repeat for a total of 5 Rounds

Score = total successful rounds

*If you miss the time on one round, sit out next round

Video courtesy of Kristi Eramo O’Connell.  Some good words of wisdom on Dubs!

I equate this WOD to squealing the tires of your car before speeding off.  The quick set of dubs will get the calves ready to move fast in the run.  Aim to finish each round in around the 2:30 mark to get an extra 30 seconds of rest each round.  Again, if you don’t make one set in the given 3 minutes, simply finish, and then sit out the next round as to rest up to be ready to hit the round after the one you sat out.  These are meant to be SPRINTS!

Scaling Options:

Double Unders -> 60 Single Unders (ELITE: 50 Dubs per round)

Cool Down:

Calf Stretch on rig – 1 Min per side

Spider-Man Lunge hold – 1 Min per side