Warm Up:
2 sets:
50 jumping jacks
10 side-shuffle steps each direction
10 Samson lunges
10 hollow rocks
10 single-DB stiff-legged deadlift
Pre-Workout Strength:
10 Minutes
Build to heavy 4-rep reverse lunge from rack
WOD:
AMRAP 12:
20 GHD sit-ups
10 dumbbell lunges (20/35 lb)
50 double-unders
10 dumbbell lunges
Intermediate:
AMRAP 12:
20 GHD sit-ups to parallel
10 dumbbell lunges (20/35 lb)
:30 double-unders
10 dumbbell lunges
Beginner:
AMRAP 12:
20 sit-ups
10 dumbbell lunges (10/15 lb)
50 single-unders
10 dumbbell lunges
Movement scaling options:
GHD sit-ups: Reps, partial range of motion, weighted sit-ups, V-ups
Dumbbell Lunges: Load, reduced range of motion
Double-Unders: Reps, 1:00 of work, single-unders
Partner option:
AMRAP 12:
20 GHD sit-ups (split)
10 synchro dumbbell lunges (20/35 lb)
50 double-unders (each)
10 synchro dumbbell lunges
– Split the GHD sit-ups and complete 50 double-unders each, simultaneously.
Cool down:
2 sets:
:30 frog stretch
:30 couch stretch/leg