WOD 05/1/2020

Zoom WOD (Live at Noon only)

BRIEF

Today we have two 4-minute AMRAPs, with a bit of rest between them.

You may have the urge to sprint through these given that it’s only 4 minutes, but don’t. Sprinting for 4 minutes with a 1 minute rest is not a recipe for success.

Hold a slightly faster pace than you would if this was a 16-minute AMRAP (total work time), and keep your breathing rate high. If you feel good starting your second time through, speed up and beat your scores from the first set.

Keep sets unbroken, and technique tight through all 4 bouts. This should dictate your weight for the swings.

WARMUP

4 Rounds for Quality:
•12 Glute Bridges (add weight as you go through, if you want)
•20 Calf Raises @ 1010
•20 sec Front Leaning Rest

WORKOUT

4 minute AMRAP:
•12 Backpack (Kettlebell) Swings
•8 Sit-ups

rest 1:00

4 minute AMRAP:
•8 Push-ups
•16 Double-unders OR 48 Single-unders OR 48 Hops in Place

rest 1:00

REPEAT BOTH AMRAPS WITH PROGRAMMED REST

ACCESSORY – Low-Effort Metabolic Recovery

30 min Walk or Hike outside…preferably a new route!

After the intense work today, a long cool down will be very nice, and here’s a chance to do it. Give your body the vitamin D and the fresh air it’s craving. Walk a new route to switch up the scenery.

Demo Videos

Glute Bridges:
https://www.youtube.com/watch?v=b6hV2AP6rkA
Calf Raises:
https://www.youtube.com/watch?v=ELCimJnir4M
Front Leaning Rest:
https://www.youtube.com/watch?v=KOERfj4QPtk
Backpack Swing:
https://www.youtube.com/watch?v=dwSyqNvx5oQ
Sit-ups:
https://www.youtube.com/watch?v=BgUEFKr8ny4
Box Push-ups:
https://www.youtube.com/watch?v=zpS-qGzcH4s
Single-unders:
https://www.youtube.com/watch?v=W2h0bSVav9Q
Push-ups:
https://www.youtube.com/watch?v=_l3ySVKYVJ8
Double-unders:
https://www.youtube.com/watch?v=21wLeswUKWw
Tuck Jumps:
https://www.youtube.com/watch?v=r7oBejx1PHM