I can;t think of a better way to finish a week than by hitting an 0700 Yoga class at the Community Commons (Bldg. 700).  Never done yoga?  This class is for you!  Got a friend who has never done yoga?  Bring them along! Click the big bird to go to the sign-up page.

Warmup:

200M Jog

10 Box Step Ups

10 Cossack Squats

10 Hollow Rocks

:30 jump rope

20 calf Pedals in Down Dog

5 Box Step Overs

10 Alt V-Ups

:30 Ski Erg

On Rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups, Kipping Pull Ups.  If doing Buddha Pull Ups or Ring Rows, perform 3X5 Ring Rows

WOD:

4 Rounds, each for Time*:

10 Shuttle Runs

20 V-Ups

10 Dual DB Box Step Overs (50/35) (24”/20”) 

250/200M Ski Erg

8 Pull Ups

50 Double Unders

*Round starts every 12 Min. 

-One Shuttle run = 25’ down + 25’ back

Videos courtesy of Mayhem Athlete.

Now, there is no rule saying you have to carry the DBs as seen in the video on your shoulders.  If you are more comfortable keeping the in a farmers hold while performing box step overs, that’s fine.  Just make sure the DBs don’t rest on your legs or make contact with the box during the movement.

Scaling Options:

V-Ups -> alt 1-leg V-Ups -> Sit Ups

DB weight -> 35/25 -> as needed (ELITE: 70/50)

Box height -> as needed

Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows

Double Unders -> 100 Single Unders

Cool Down:

Calf Pedal in down dog – 30 per leg (slow and controlled)

Kneeling Lat Stretch – 1 Min per side