Warm-up:
-15 airsquats, 20 leg swings forward, Coccyx active stretch
Lift: Band Back Squat 4x6 (match your weight last week or if it was too hard back off a bit) -- your sets of 6 should be quicker than if you were doing a 5x5. Go for speed out of “the hole” which is the bottom of your squat.
then
5 rounds for time:
-20 double unders
-15 box jumps (or 5 thirty-six in. jumps)
-10 dumbbell hang power clean (moderate)
Stretch: quad rolling, quad stretch against wall
-JD
13:32 on the metcon. I did 100 singles for 20 double unders. My box was an aerobic step with four risers (I did this WoD at Island, not UA this morning). DB was with 25# in each hand, but I don't know if I was doing it right or not. I also got a HORRIBLE STITCH in my left side in the middle of round two, so had to stop a lot in the jump rope.
ReplyDelete-Julie
BS:45,95,115x5, then 145x5x5
ReplyDelete11:55 Metcon. Du's (1 at a time for 1,4,5 set) Subbed 50 SU's for sets 2,3.
24" box. Huge breakthru here!! 1st time I could do back to back box jumps at this height without balking.
25# DB's. Too light. curled them too much.
Missed the class again and just did regular BS: 5 sets of 3 at 90% (148).
ReplyDeleteMetcon in 10:something with 15 DU, 5x24in box jumps, 10 HPC with 25lb DB's. Even though DU's were one at a time, got heart rate going
Squats @
ReplyDelete225
275
285 X2
Metcon is 12:??, first time I've ever tried double unders in a metcon! Slow, but I was happy as I got a bunch of strings of five, one of eight, and one of ten.