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WOD
15 minute AMRAP
10 Banded good mornings
20 Double unders
10 Box jumps (24″/20″)
200 meter Run
**STIMULUS**
Duration: Medium (15 minutes)
Volume: Moderate – High (4-8 rounds)
Load: Bodyweight
*White Board Chat:*
Our AMRAP today is in the medium time domain with some heavier reps on the hang power clean. Our banded good mornings should be fast and taking us between :10-:15 total to complete, consistently, during the workout. Whatever we are performing for double unders today (see “Specific Warm Up” below), we should be finished with them by :40 on the longer end. Ideally, we’ll be in the :20-:30 range. The box jumps should be something that we can cycle through in under :40 at the most and we highly recommend stepping down to avoid the increased potential for an Achilles or calf injury. Our 200m run should be taking us no longer than :90 on the longer end and ideally be somewhere around :45-:60. When it is all said and done, we should be somewhere between 4-8 rounds. Get it!
**MODIFICATIONS**
*ALL BODYWEIGHT/NO EQUIPMENT OPTION*
15 Minute AMRAP
10 Superman’s
20 Jumping jacks
10 Squat thrusts to target (half-burpee going down to top of push up rather than ground)
200 meter Run
*VOLUME*
10 Minute AMRAP
10 Banded good mornings
20 Double unders
5 Box jumps (lower height)
100 meter Run
*MOVEMENTS*
1. Banded good mornings
– If we have an injury or limitation that prevents us from performing banded good mornings, perform a :20 plank hold off our forearms
2. Double unders
– See “Skill Work, then “Scaling Mini Flight Simulator” for scaling options
– If we have an injury or limitation that prevents us from jumping in any fashion, bike 7/5 calories on the assault bike (or ski erg the same if we have access to one)
3. Box Jumps
– Take down the height of the box jump to allow us a quicker cycle time
– If we have an injury or limitation that prevents us from jumping, perform step ups
4. 200m Run
– If running 200m will take us consistently over :90, run 100m today
– If we have an injury or limitation that prevents us from running, row 250 meters