WOD - Saturday 2021-01-30

OVERVIEW

Today’s WOD is a task-priority interval workout that will challenge speed, agility and capacity that provides short rest periods after each round allowing us to put near-maximal effort towards each round. Double-unders and the box jumps are a moderate volume intended to allow a full sprint for the shuttle sprints. Each round should be completed within a 2-3 minute window so scaling as needed to achieve this work-rest ratio will be ideal.


WARMUP

Mobility - 2 rounds

  • 10 inchworm + push ups

  • Frankenstein walks

  • Cariocas

  • Walking lunges

  • Butt kickers

  • High knee skips

  • 30 sec. Kneeling butt-to-heel stretch

  • 2 sets shuttle sprint at moderate pace

Activation

  • 50 single unders

  • 10 box step ups - low height

  • 50 single unders

  • 5 box jumps - low height

  • 10 double unders

  • 10 box step ups - WOD height

  • 10 double unders

  • 5 box jumps - WOD height

WOD

5 Rounds For Time:

50 Double-Unders

15 Box Jumps

1 Shuttle Sprint - (5 yards, 10 yards, 15 yards)

Rest 2 minutes between rounds

♀ 20-in. Box ♂ 24-in. Box


COOL DOWN

Pigeon stretch

Calf stretch


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