WOD
“Double or Nothing”
5 Rounds for time:
10 Dumbbell renegade row, alternating arms
20 Superman’s
40 Double unders
STIMULUS
Duration: Short (6-12 minutes)
Volume: (High: 450 reps)
Loading: Light and bodyweight
White Board Chat:
Today is a shorter effort with a higher volume, specifically due to the double unders. We will hold the top of a push up position for the duration of the renegade rows and alternate arms (5 per arm). If we have a pull up bar, or rings,feel free to perform either pull ups or ring rows on this! They should be taking us no longer than :20 to complete. The 20 Supermans should be something we can perform unbroken for at least the first 3 rounds of the workout and after that, maybe only a quick break or two. They should be taking us no longer than :45 to complete. Lastly, whatever our double under option is, it should take us under 1 minute to finish at the most. Let’s gooo!!!
Modifications
NO EQUIPMENT?:
5 Rounds for time:
10 Scap push ups
20 Superman’s
40 Jumping jacks
- Renegade row, alternating arms
- If we have an injury or limitation that prevents us from holding the top of plank due to an upper body injury, perform standing bent over rows and only use the good arm
- Supermans
- If performing 20 reps unbroken is something we are building capacity towards, perform 10 per round
- If we have an injury or limitation that prevents us from performing Supermans due to the slight extension we will be reaching, perform a :30 plank hold off our forearms
- Double under
- See Specific Warm up for scaling reps
- If we have an injury or limitation that prevents us from jumping, perform 20 hollow rocks