DOUBLE-TIME SATURDAY

Saturday 05.02.20
“At Home” WOD

"Double Time"
For Time:
3 Mile Run
***Every 3 Minutes:
9 Burpees + 21 Air Squats

STIMULUS
DESCRIPTION
• Going longer in today's running focused workout
• We aren't just running - as a set of burpees and air squats will interrupt our progress every 3 minutes
• Every 3 minutes, starting at 0:00 on the clock, you'll complete 9 burpees and 21 air squats before being able to continue forward for the run
• Make sure to wear a watch so you know when these 3-minute intervals arrive
• This workout will likely last 30+ minutes
• In order to achieve the right stimulus, let's cap this workout at 40 minutes

MODIFICATIONS
RUN
300 Weighted Box Step-Ups
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WARMUP
Running Line Drills
High Knee Karaoke
Over the Hurdle
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Toe Touches
High Knees
Butt Kickers
Straight Leg Hops
Side Shuffles
Side Shuffle with Jumping Jacks
Toes Out Walk
Toes In Walk
Heel Walk
Toe Walk
Outside Foot Walk
Inside Foot Walk
Fast Feet
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Body Armor
50-40-30-20-10:
Hollow Rocks

After Each Set:
20 Dumbbell Rows From Push-up Position (10/Side)

STIMULUS
DESCRIPTION
• Working a lot of midline, as well as upper body pull in today's Body Armor
• We'll count 1 hollow rock as back and forth
• If hollow rock is too challenging - accumulate equal seconds in a hollow hold
• After each set of hollow holds, complete 20 alternating dumbbell rows from a push-up position
• Choose a moderate weight that you can complete with 1-2 breaks