WOD 05/9/2020

At-Home WOD (no Zoom offering)

BRIEF

Today it’s 3 rounds of front rack walking lunges, Russian twists, and double-unders — a lot of burning and a little breathing.

The best strategy here is to break up sets from the beginning. Doing an unbroken first round and a sloppy second/third round is not the standard you want to hold. Move smooth through the lunges until there’s some good leg fatigue, then break and rest before finishing the remaining reps. Approach the Russian twists the same way — 2 sets, with a small rest in between. On the final round, push it!

Double-unders should be done unbroken and quick in all rounds.

WEIGHT: Anything you can hold in a front rack position comfortably — backpack, luggage, duffle-bag, etc.

WARMUP

8 Minutes of:
•12 Walking Lunges
•10 Sit-ups
•20 sec Calf Raises
•30 sec Bottom Squat Hold

WORKOUT

3 Rounds For Time:
•40 Front Rack Walking Lunges
•40 Russian Twists
•35 Double-unders

ACCESSORY – Agility

Perform 3 Attempts:
•3-Cone Drill
•Shuttle Run
•4-Cone Box Drill

These drills will be familiar to anyone who played a field sport or who watches the NFL draft. They are used to training and testing their agility and quickness. Practice a few times before your “official” attempts to get the hang of it. Be careful if you are on wet grass — no slipping!!

Demo Videos

Walking Lunges:
https://www.youtube.com/watch?v=zsy1vvEPyik
Sit-ups:
https://www.youtube.com/watch?v=BgUEFKr8ny4
Calf Raises:
https://www.youtube.com/watch?v=ELCimJnir4M
Front Rack Walking Lunge:
https://www.youtube.com/watch?v=XobSHfsVdwY
Russian Twists:
https://www.youtube.com/watch?v=z_E0ghbrx3A
Single-unders:
https://www.youtube.com/watch?v=W2h0bSVav9Q
Double-unders:
https://www.youtube.com/watch?v=21wLeswUKWw
3-cone Drill:
(https://www.youtube.com/watch?v=OmvERmXLlmU)
Shuttle Run:
(https://www.youtube.com/watch?v=1Ik4_GjdrJw)
4-cone Box Drill:
(https://www.youtube.com/watch?v=cwDG-_VDT-Y)