WOD - Wednesday 2021-01-27

OVERVIEW

Today’s WOD is all about large, unbroken sets of double unders. Flight simulator is a pyramid scheme of reps beginning with 5, escalating to 50, then working back down to where you started. All sets need to be unbroken or they must be repeated. Modifications can include reduced reps or single unders.


WARMUP

Mobility

  • Ankle rotations

  • Single leg calf raises

  • Forearm mash

Activation

  • 3 Rounds

  • 1 min Double under drills

  • 1 min bike

WOD

Flight Simulator

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Unbroken Double unders

If you fail a set, restart that set until you can complete it unbroken


COOL DOWN

Calf stretch

Bicep/pec stretch


71 views0 comments

Recent Posts

See All

WOD: Week of 7/26 - At-home work

MONDAY 21-15-9 in Reps Burpees Sit ups 15-12-9 Push ups V-Ups 12-9-6 Hand release push up Dead bugs-per side This is essentially 3 workouts completed back-to-back-to-back TUESDAY 10x 100m Sprint Rest

WOD: Week of 7/19

MONDAY 7/19 Snatch Every 2:00 x 10 Sets 2 @70% 1 @75% 1 @80% 1 @85% 1 @88% 1 @91% 1 @94% 1 @97% 1 @99% 1 @101%+ TUESDAY 7/20 The Running Dead For time: 1600m Run 50 Deadlifts (225/155) 50 Cal Bike or

WOD: Week of 7/5

MONDAY July 4th Special Surprise with Tim! Classes at 8:00 & 9:15 TUESDAY Strict Press Every 3:00 x 5 Sets Build to find a 1rm Push Press Every 3:00 x 2 Sets Max reps @80-85% of Strict Press 1rm “Hele