Tuesday 16th June

 

Warm-up
ALT TABATA
Heel Drives
Lateral Lunges
Metcon (Time)

For Time:

10-20-30-40-50-40-30-20-10
Double Unders
Lunges alt legs

5-10-15-20-25-20-15-10-5
Tuck Crunches

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Scaled/Silvers:
10-20-30-40-30-20-10

Double Unders
Lunges alt legs

5-10-15-20-15-10-5
Tuck Crunches/Sit-ups

A little bird told me that y’all thought we were going to easy on your legs, is that true? I hope not, but just in case I present today’s WOD.
Now there’s been nothing but time during lockdown, those of you without double unders have probably taken to heart my advice about practicing for 10 minutes a day until you have them, so I don’t even know why we have the scaling options. For the sake of completeness I’ll pop them in, if you have a rope and the doubles are not happening then you’ll double the number in singles, if you’re indoors with a low ceiling or long suffering neighbours you can do the same number in penguin taps. The lunges will be forward, you will alternate legs, this will be fine. The tuck crunches will be done at half the volume of everything else, so it will be 10x double unders, 10x lunges and 5x tuck crunches, working your way up and back down. Viv said 250 tuck crunches was too many, I disagree, she said she’d burn my house down while I slept. Sooooooo……..
=
This should be a mid length WOD but I’m conviced someone out there can do it in 12 minutes, get on it.

Times/Reps
Adv: sub 13min
Int: sub 15min
Beg sub 18min