DOUBLE DOWN TUESDAY

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
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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
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"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
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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)