A GENERAL WARM-UP
1) Running Warm-up (on turf held at class)
2) Single Under Hops 2 x 50 feet (perform 20 double unders or 10 attempts after each set)
3) Jump rope jog 2 x 50 feet (perform 20 double unders or 10 attempts after each set)
4) Sprinter Hamstring Stretch, 60 seconds per side
Standing Calf Stretch, 60 seconds per side
B WOD
For time:
5 Rounds
50 Double Unders
200 meter run
20/15 Cal. Bike or Row
**Rest 3 minutes between rounds
**Record total time
**If poor weather sub Ski Erg for the run. The 200m mark is from our side run door to the orange x in front of Charter and back to side run door.
Sub 3 minute fast pace intervals. Faster athletes will be able to do round in the low 2 minute timeframes.
SCALING OPTIONS
1) Intermediate
5 Rounds
30 seconds of Double Under attempts
200 meter run
15/12 Cal Bike or Row
*rest 3 minutes between rounds
2) Novice/OnRamp
5 Rounds
50 Single Unders
150 meter run (6 lengths of turf or 3 lengths of parking lot from one side to another, length of building)
12/8 Cal Bike or Row
*rest 3 minutes between rounds
C COOL DOWN
3 minutes easy bike or row
KB Calf Smash, 90 seconds per side
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