FRIDAY BUBBLES

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
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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