WOD

For time:

100 Double Unders or High Knees
50 Shrimp squats alt 5L/5R
80/40 – 60/30 – 40/20 – 20/10

Can’t do Double unders? 2 minutes of practice for 100 double unders, scale down the shrimp squats to bulgarian split squats or to lunges or (air)squats x2.

Warm-up:
2 minutes rope jumps (single and double unders) or 1 minute high knees and 1 minutr jumping jacks. 10-15 Airsquats followed by 30 seconds hip opener.
Back to the jumprope, then 10-15 Lunges, followed by 15 second Samson stretch on the L then 15s on the R.
Practice the shrimp squats, maybe with support (and a pillow under the knee) first before going unassisted. Do at least 3 sets of 3-5 reps with some inchworms inbetween.

Set your timer and 3.2.1..GO!!

Movement explanation, movement standards and options:

2x 12 min Ladder (3 min rest between)

2 Table/Towel pulls or Pullups
2 Object Ground to Overhead
2 Lateral Burpees over the Object

4-4-4/ 6-6-6/8-8-……

(After the rest, start back at 2-2-2)

pic: Coach Mark Boer in quarentine…

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At least 7, up to 10 rounds (Max 40 min Tc)

300m Run or 90 sec Jumping Jacks
25 (Backpack) Russian Swings
20 (Backpack) Squat Cleans
15 Over the Backpack/object Hops

Warm-up: 2-3 Rounds of: 10-15 Airsquats, 2-3 inchworms, 3-5 Burpees. Into 3 rounds of 10 Russian Swings, 5-6 Squat Cleans, 3-4 Over the object Hops/Steps.

Set your timer to the timeframe you want…

3.2.1..GO!

Workout explanation, movement standards and options: