Warm Up:
1 set:
200-m jog
10 alternating Spiderman stretches
30-m walk on toes (activate the calves)
10 inch-worms
30-m walk on heels (activate anterior tibialis)
1 set:
200-m jog
10 air squats
10 push-ups
:30 jump rope
1 set:
200-m run
10 jumping squats
10 hand-release push-ups
:30 jump rope
Skill Work:
Every 1:30 x 6 sets:
6 DB thrusters
WOD:
AMRAP 12:
400-m run
8 DB squats (35/50 lb)
30 double-unders
Intermediate:
AMRAP 12:
400-m run
8 DB squats (25/35 lb)
15 double-unders
Beginner:
AMRAP 12:
200-m run
8 DB squats (15/25 lb)
30 single-unders
HOME WOD:
Equipment:
AMRAP 12:
400-m run
8 DB squats
30 double-unders
Bodyweight:
AMRAP 12:
400-m run
8 weighted squats
30 lateral hops over a line
Movement scaling options:
Run: Distance, bike, row
DB squats: Load, single-DB goblet squat, air squat
Double-unders: 30 double-unders, single-unders, jumping jacks
Partner option:
5 sets:
400-m run
AMRAP:
8 DB squats (35/50 lb)
30 double-unders
Cool down:
2 sets:
:30 double-calf stretch
:30 Samson stretch/side