WOD
“Down and Up”
For time:
40 Strict sit ups
30 Dumbbell renegade rows
20 Good mornings
100 Double unders
20 Good mornings
30 Dumbbell renegade rows
40 Strict sit ups
STIMULUS
Duration: 10-15 Minutes
Volume: High (280 reps)
Load: Bodyweight and light
White Board Chat:
Down the ladder and back up for our mid-week workout! For our strict sit ups, we should be able to perform at least 20 unbroken and they should take us no longer than 2 minutes to complete. Our renegade rows can be partitioned between arms anyway needed. If you have a pull up bar and want to perform pull ups, go for it – we need the capacity to consistently perform 10 unbroken during a workout if we are going for the 30, otherwise, scale the reps to 20 or 15! Regardless of what movement we perform, they should also take under 2 minutes. Our good mornings can be performed standing with our hands behind our head and they should be unbroken every round. Our double unders should take us under 3 minutes at the most to complete – check the specific warm up for specifics!
Modifications
ALL BODYWEIGHT OPTION
For time:
40 Strict sit ups
30 Scap push ups
20 Good mornings
100 Jumping jacks
20 Good mornings
30 Scap push ups
40 Strict sit ups
1. Strict sit ups
– If we are working on our capacity to consistently perform 20 in a row, perform 20 total
– If we have an injury or limitation that prevents us from performing any abdominal flexion, perform a :40 plank hold
2. Dumbbell renegade rows
– If we have an injury or limitation that prevents us from using one arm, perform bent-over rows and only use the good arm
3. Good mornings
– If we have an injury or limitation that prevents us from performing hip flexion, perform a :15 side plank on the left and then a :15 side plank on the right
4. Double unders
– If we have an injury or limitation that prevents us from jumping, perform either mountain climbers or if we have access to a rowing machine, bike, or ski erg, accumulate 30 calories
– For specific double under scaling, see specific warm up