WOD 05/4/2020

Zoom WOD (Live at Noon and 6pm)

BRIEF

Today we have a simple, yet devastating workout- so get ready! A 1 to 1.5 mile run, sandwiched between two sets of tuck-ups. It may not sound too bad, but it’s harder than you think. The good thing here is that the 1-minute rest every 5 minutes will let you hold a quick pace. Aim for big sets on the first set of tuck-ups, to get them out of the way so you can run.

For the run, focus on rhythm, easy breathing, and relaxing any tense upper-body muscles. Move faster before each rest period in order to get in more distance before you start to walk.

WARMUP

200-400m Run
OR
1-2 min Jump Rope/Jump in Place
THEN
3 rounds at an easy pace:
•30 sec Bent Hollow Hold
•10 Leg Swings ea/s/way
•10 Walking Lunges with Twist

WORKOUT

For time:
•30 Tuck-ups
•1 mile Run
•30 Tuck-ups
Every 5 minutes -> take a 1-minute rest

ACCESSORY – Core and Carry

Accumulate 4 Rounds of:
•30 sec Heel Taps
•30 sec Suitcase Hold (R)
•30 sec Heel Taps
•30sec Suitcase Hold (L)

After a focus on the rectus abdominis (six pack), we shift to the obliques in this accessory. Move smooth on the heel taps, while maintaining a half hollow position. If you start to fatigue, take time between sets. Holding a suitcase hold upright will be difficult after the heel taps, so stay focused! Don’t lean — keep the core tight and the shoulders back. Choose a weight that’s difficult, but doesn’t cause poor positioning.

Demo Videos

Run:
https://www.youtube.com/watch?v=NQZZP22S4_4
Jump Rope:
https://www.youtube.com/watch?v=7l-Yj9h72s4
Bent Hollow Hold:
https://www.youtube.com/watch?v=uKGd8kv7Qzo
Leg Swings:
https://www.youtube.com/watch?v=Zz3vdW_M2RI
Walking Lunges with Twist:
https://www.youtube.com/watch?v=dMwhIouWhLk
Anchored Sit-ups:
https://www.youtube.com/watch?v=sv1RlndwPTA
Tuck-ups:
https://www.youtube.com/watch?v=qjVXzb3bRjs
Heel Taps:
https://www.youtube.com/watch?v=C35_SRFBwHM
Suitcase Hold:
https://www.youtube.com/watch?v=DbyqfH7CbJ8