Friday
05.08.20 “At Home” WOD "Bubbles" 12 Min AmRap 10 Burpees 25 Double Unders STIMULUS DESCRIPTION • Today's workout is a variation of a CompTrain workout last completed on 2.4.20 • In February, we completed 8 bar-facing burpees (10 standard burpees today) • Over this 12 minute workout, you can expect to complete around 8-12 rounds • This means rounds will last anywhere between 1:00-1:30 BURPEES • Chest and thighs make contact with the floor • Reach full extension at the top with a small clap and some air under the feet • You can jump up or step up out of the burpee DOUBLE UNDERS • The rep number on each round is designed to be very small • Choose a double under variation or rep number that can ideally be completed unbroken MODIFICATIONS DOUBLE UNDERS • Reduce Reps • 30 Seconds of Practice • 25 Double Taps • 50 Line Hops WARMUP Mobility (1 min each) Ankle stretch x 2 Shoulder stretch x 2 Figure 4 x 2 Elbow 2 palm plank **8 Rounds 20 Seconds Spiderman + Reach 10 Seconds Mountain Climbers **8 Rounds 20 Seconds Single Unders 10 Seconds Air Squats ******************* Body Armor 6 Min AmRap Max Single Dumbbell Strict Presses **On the Minute: 10 Sit-Ups STIMULUS • Within the 6 minute window, complete as many single dumbbell strict presses as possible • You can alternate hands as you see fit, but we recommend changing every 5-10 reps • Choose a weight that you are capable of completing 15+ reps unbroken with when fresh • The sit-ups with halt your progress and give the upper body a needed break every minute • The sit-ups take place on the (0-1-2-3-4-5) • Complete all 10 reps before moving back to the dumbbell • Use an AbMat if you have one and anchor your feet if you don't
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