Wednesday, 11-14-12

Today we are going to be doing a long bodyweight cardio day.  We'll start off with some volume training (to modify - use a band or jump into position and do negatives).  The WOD is going to have a 30 minute time cap and is a series of burpees, double unders, and rowing.  We'll spend the first 15 minutes of class warming up and stretching, then will jump right into the volume training.  We'll start the wod shortly thereafter to allow for 30 minutes.  After we are done, Post WOD will be to STRETCH!!!!!


EMOM for 8 Minutes - 3-5 Ring Dips



50 Burpees

100 Double Unders

300 M Row

40 Burpees

80 Double Unders

300 M Row

30 Burpees

60 Double Unders

300 M Row

20 Burpees

40 Double Unders

300 M Row

10 Burpees

20 Double Unders

300 M Row

30 Minute Time Cap

SCALING OPTIONS:  Start at the round of 40 Burpees OR Cut all Burpee/Double Unders movements in half.


To learn better efficiency in the Burpee - click on the link and watch this video by Gymnastics Wod - ignore anything about touching 6 inches overhead (we are not doing that).  Short on time?  Watch between 3;30 and 7:30 in the vid.

Burpee Efficiency


To help you with double unders - this is the best video that I've still took me time after watching this to get double unders, but it was progress.  Video courtesy of Again Faster.

Double Under Help



[caption id="attachment_453" align="aligncenter" width="480"] This is how you want to look at the top of your front squat - her elbows are high and upper arms are parallel to the floor. Looking good Lauren![/caption]

1 comment (Add your own)

1. Jimball wrote:
Looking forward to getting crushed at the noon class today!

Wed, November 14, 2012 @ 8:19 AM

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