NEWS
WED WOD Recording: Here
WOD
“Laugh Now Cry Later”
100-80-60-40-20 Double Unders
50-40-30-20-10 Pistols
50-40-30-20-10 Pistols
30-26-20-14-8 Double Under Attempts
50-40-30-20-10 Step Downs
50-40-30-20-10 Step Downs
120-100-80-60-40 Single Unders
60-50-40-30-20 Squats
60-50-40-30-20 Squats
WOD GUIDANCE & GOALS
Get ready for your buns to be sore…it’s pistol (single leg squat) time! Spend no more than 4 minutes on the first set of jump roping before moving to your pistols or air squats. Pistols are alternating legs and can be done to a ball, holding a post, or with your heel on a plate. The next alternative is doing step down from a 20″ box (do 5 at a time on one leg then switch legs) controlling the descent and focusing on the standing leg doing all the work. If single leg work bothers your knees, hips, ankles, etc., do air squats. Target 16 minutes.
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HOME WOD
100-80-60-40-20 Jumping Jacks
50-40-30-20-10 Pistols
50-40-30-20-10 Pistols
ENDURANCE
Rest