Tuesday 04.07.20
“At Home” WOD "Double Down" For Time: *400m Run 100 DU 50 Sit-Ups 400m Run 80 DU 40 Sit-Ups 400m Run 60 DU 30 Sit-Ups 400m Run 40 DU 20 Sit-Ups 400m Run 20 DU 10 Sit-Ups 400m Run STIMULUS •This big, longer chipper workout will challenge our metabolic conditioning •Let's chip away at the double under and sit-ups movements in manageable chunks •A good overarching rule for this workout is that the second half of the workout should be performed at the same speed or FASTER than the first •If we stay under control for the first half, we'll be able to attack the second half •Find paces and break-up strategies that you see yourself improving upon *************** WARM-UP Mobility (1 min each) Ankle stretch x 2 Shoulder stretch x 2 Pigeon pose x 2 Quad stretch x 2 100m run 1 Min Glute Bridges 100m run 1 Min Hollow Rocks 100m Run 1 Minute Walkouts 100m run 1 Minute Sit-Ups **************** "Double Down" (No Equipment Version) For Time: *400m run 100 Line Hops 50 Sit-Ups 400m Run 80 Line Hops 40 Sit-Ups 400m Run 60 Line Hops 30 Sit-Ups 400m Run 40 Line Hops 20 Sit-Ups 400m Run 20 Line Hops 10 Sit-Ups 400m Run ***************** Body Armor 4 Giant Sets, Not for Score: :30s Single Arm Russian Swings (left) :30s Single Arm Overhead Hold (left) :30s Single Arm Russian Swings (right) :30s Single Arm Overhead Hold (right) *Rest as needed between sets. (Not for score, but for quality) Single Arm Russian Swings •Maintain "hammer grip" (thumbs up) •Swing to chest level Single Arm Overhead Hold •Extension of the elbow and midline is the focus •Never stop pushing (elbow extension) •Cinch down ribcage of the arm overhead (midline)
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