Thursday December 23, 2021

Warmup

2:00 Bike/Row/Ski

High Knees (Down & Back)

10 Hollow Body Rocks

Butt Kicks (Down & Back)

10 Russian Twists w/ plate (10# or 15#)

High Toe Touch (Down)

10 Lunges

Low Toe Touch (Back)

10/Leg SL Calf Raises (Use plate used for Russian Twists)

Mobility

Child’s Pose 1:00

Calf Stretch :30/Side

Skill/Strength (12 minute time cap)

Flight Simulator

For time:

Unbroken Double Unders

5/10/15/20/25/30/35/40/45/50/45/40/35/30/25/20/15/10/5

Perform 5 unbroken DU.  Stop.  Perform 10 unbroken DU.  Stop.  Etc.

You and the rope must stop moving before starting the next set.  You may rest before starting the next set, but the clock is running.  If a set is broken, you must return to the start of that set.  For instance, if you get tripped up at 38 on the round of 40, you must begin the set of 40 all over again.

Modify by reducing reps to 10/20/30/40/50/40/30/20/10, and/or by doing unbroken single unders.

WOD

Annie

For time:

Double Unders

Situps

50/40/30/20/10

Then (optional)…

30 seconds work, 30 seconds rest, for 12 minutes:  max cal row/bike/ski (even minutes) / toes to bar (odd minutes)

Your score is the total cals/reps accomplished.  Modify the toes to bar by doing v-ups.