WOD 05/7/2020

Zoom WOD (Live at Noon only)

BRIEF

Today’s workout will look familiar to some of you, but with a small twist. Cindy with strict pull-ups, but sit-ups instead of push-ups.

As with “Cindy,” keep round times consistent through all 20 minutes. This requires careful pacing up front, moving slower than you think. It’s a long 20 minutes, and if you get too excited at the beginning, it will catch you in the end. Keep the pace steady, but keep the movements unbroken. Take a few deep breaths between sets to control the pace. You won’t need to focus on breathing at the start, but it will help at the 10-minute mark when fatigue sets in.

WARMUP

Accumulate:
•40 Air Squats
•30 Chair/Box Push-ups
•20 Lying Pull-downs

WORKOUT

20 min AMRAP of:
•10 Bedsheet Rows OR Ring Rows (Strict Pull-ups, if able)
•10 Sit-ups
•15 Air Squats

ACCESSORY – Double-unders

2:00 Each:
•Single-unders
•Forward Straddle Single-unders
•Side Straddle Single-unders

4:00:
•Double-under Practice

Becoming consistent with double-unders comes down to neurological proficiency. Even if you’re a pro at double-unders already, practicing simple jump rope variations will sharpen the skill. Stay focused and calm even if you trip up. Letting frustration dominate interferes with your central nervous system — and can make you more uncoordinated! If you’re experienced, bring all your attention to the rhythm and breathing of the movement. Do big sets (not to fatigue) as easily and relaxed as possible.

Demo Videos

Air Squats:
https://www.youtube.com/watch?v=lmtBAVuQb3E
Box Push-ups:
https://www.youtube.com/watch?v=zpS-qGzcH4s
Lying Pull-downs:
https://www.youtube.com/watch?v=csza8T7y_hg
Homemade Row with Bedsheet:
https://www.youtube.com/watch?v=rloXYB8M3vU
Ring Rows:
https://www.youtube.com/watch?v=ZVM4-F0ZF0w
Sit-ups:
https://www.youtube.com/watch?v=BgUEFKr8ny4
Strict Pull-ups:
https://www.youtube.com/watch?v=5WuewMxzKl0
Single-unders:
https://www.youtube.com/watch?v=hCuXYrTOMxI
Double-unders:
https://www.youtube.com/watch?v=21wLeswUKWw