Monday June 20, 2022

“Be a good person but won’t waste time to prove it.” -Anonymous 

Warm Up: 
1 set:
10 alternating hamstring scoop stretch
10 alternating Samson stretch

1 set:
10 plate hops
20 alternating toe-taps to plate
:20 plank hold

1 set:
10 single-leg plate hops/leg
20 alternating toe-taps to plate
:20 single-arm plank hold/arm

1 set:
10 plate hops
10 sit-ups
5 single-leg plate hops/leg
10 sit-ups

Specific Warm-Up:
Double-under progression

WOD:
On a 10:00 clock for reps:
2:00 double-unders
2:00 sit-ups
1:30 double-unders
1:30 sit-ups
1:00 double-unders
1:00 sit-ups
:30 double-unders
:30 sit-ups

Intermediate: 
Same as Rx

Beginner:
On a 10:00 clock for reps:
2:00 single-unders
2:00 sit-ups
1:30 single-unders
1:30 sit-ups
1:00 single-unders
1:00 sit-ups
:30 single-unders
:30 sit-ups

Movement scaling options: 
Double-unders: Single-unders, lateral line hops
Sit-ups: Crunches, plank holds

Partner option:
On a 10:00 clock for reps:
2:00 double-unders
2:00 sit-ups
1:30 double-unders
1:30 sit-ups
1:00 double-unders
1:00 sit-ups
:30 double-unders
:30 sit-ups
– One partner works while the other holds a plank.

Post-workout Skill Work:
Accumulate:
100 GHD hip extensions