You will be travelling back and forth across the gym a lot during today’s workout. You will begin with jumping rope, then complete 5 rounds of bear crawl, walking lunges, and farmers carry, and then end with a set of sit-ups. I don’t expect you to break out a measuring stick to measure the 50 feet. It is okay to approximate the distance. I suggest taking 8 large steps in one direction, marking where you end up, and using this as your halfway point.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
For time:
50 double unders, then:
5 rounds:
50 foot bear crawl
50 foot walking lunge
50 foot farmers carry (50lb, 35lb)
Then, 50 abmat sit-ups
The lunges will probably be the most challenging part of today’s workout for most beginners. Please modify to your fitness level by taking smaller steps, not lowering your knee all the way to the ground, or using something for balance. Check out the lunges link at the bottom of this page for more information on how to modify lunges. A beginner’s version of today’s workout could look like this:
Scaled 1:
For time:
20 single unders, then:
4 rounds:
50 foot bear crawl
10 modified alternating lunges
50 foot farmers carry (15lb, 10lb)
Then, 20 anchored sit-ups
Perhaps something between the Rx version and the beginner version of the WOD is right for you today. Another variation of today’s WOD might look like this:
Scaled 2:
For time:
100 single unders or 25 double unders, then:
5 rounds:
50 foot bear crawl
50 foot walking lunge
50 foot farmers carry (35lb, 25lb)
Then, 50 abmat sit-ups
Your score is the amount of time it takes you to complete today’s workout. If you would like, leave your score in the comment section below!
Not sure what some of the movements are? Click on the following links for more information:
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