Workout of the Day

Home WOD 30.03.2020

SESSION 1
Warm Up:
5 Minute Gentle Jog
Ankle & Calve Stretching
2 Minutes of Single Unders
2 Minutes of Double Under Practice/Attempts

WOD:
a)
“Annie”
50 – 40 – 30 – 20 – 10 Reps for Time of:
Double Unders
Sit Ups

* Scale DU’s to 25-20-15-10-5 Reduced Reps or 150-120-90-60-30 Single Unders
* If can’t Skip switch to Air Squats for the same Reps

Rest 5 Minutes (rest begins immediately after “Annie”)

b)
For Time of:
400m Walking Lunge

* Scale to 200m if needed
* Switch to a 200m Bear Crawl or a 100m Burpee Broad Jump as needed

Accessories:
30 Seconds of Hollow Hold
30 Seconds Rest
30 Seconds of Flutter Kicks
30 Seconds Rest
30 Seconds of Arch Hold
30 Seconds Rest
x 3-5

SESSION 2
Running WOD:
Run 400m
Rest the same Time as previous Interval
x 8

* If can’t measure distance Run for 2 Minutes On/Off x 8

Check out the video below for your Full Whiteboard Brief!

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