Warm Up:
1 set:
1:00 couch stretch (each leg)
1:00 pigeon pose (each leg)
1:00 standing toe touch + overhead reach
1:00 calf raises
1 set:
1:00 single-unders
1:00 split squats (:30/leg)
10 deadbugs
1 set:
:30 high jump single-unders
1:00 walking lunges
10 deadbugs
:30 double-unders
Skill Work:
1 set for max reps:
Max unbroken double-unders
or
2:00 max unbroken double-unders
WOD:
For time:
10-20-30-40-50:
Single DB lunges (35/50lbs)
Double-unders
Sit-ups
Time Cap: 18 Minutes
Intermediate:
For time:
10-20-30-40-50:
DB lunges (20/35lbs)
Double-unders (seconds)
Sit-ups
Beginner:
For time:
10-20-30-40-50:
Walking lunges
Single-unders
5-10-15-20-25:
Sit-ups
HOME WOD:
Equipment:
For time:
10-20-30-40-50:
DB lunges
Double-unders
Sit-ups
Bodyweight:
For time:
10-20-30-40-50:
Weighted lunges
Double-unders
Sit-ups
Movement scaling options:
Double-unders: Single-unders, lateral hops over the DB
Single DB lunges: Load, range of motion
Sit-Ups: Reps, feet anchored sit-ups
No equipment option:
10-20-30-40-50:
Jumping lunges
Lateral hops over a line
Sit-ups
Stretching:
Accumulate:
1:00 foam roll calf/leg
1:00 lacrosse ball roll/foot