Hi folks! I have wods picked out for the next two weeks and even more if our quarantine lasts longer than that. I will post one today and schedule one to be posted everyday at 4-5 pm for the following day. We have demonstration videos to help you with the movements and scales or adjustments to fit the equipment you have to work with.

Today’s video is on Double Under progressions. When we work on Double Unders we should go through the progressions until we find a spot that causes us trouble. Don’t go on until you work that trouble out! Don’t just give up and go back to singles.

Monday’s workout (3-23-20) is “Annie” so use the progression to determine what makes a difficult workout possible and makes you get better at one part of Double Unders. For the sit-ups, use your abmat or roll up a towel to put behind your back. It’s not about the comfort it’s about stretching those abs as far as they go (touch the floor behind you) before contracting as far as they can. Then touch your toes, that’s the pointy part of your foot, so your shoulders are over or in front of your hips. That’s the standard for a sit-up!

“Annie” For time:
Double Unders

Suggestions for Warm-ups:
15 sec Samson stretch-2 each side
10 Wall Squats
10 Push-ups
10 Sit-ups
10 Burpees

Stretches after:
2 Scorpions-each side hold 1:00
Child’s pose to Cobra 3 cycles

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