Wednesday 12/20/17

Wednesday 12/20/17


EMOMx24: (score is # of total jumping lunges)
Minute 1: DUs (Scale: Speed Steps) III-50, II-35, I-20
Minute 2:Jumping Lunges (as many as possible)

*Once you start a jump rope level you must stay there for the whole wod. Any jump ropes not completed you must then complete that many Burpees before starting your jumping lunges. Ex: Min 16 you only get 45 DUs instead of 50 in the minute. You must then complete 5 burpees before starting your jumping lunges.
If you do not complete your penalty Burpees in that next minute then subtract the Burpees not done from your overall score. (you have 15 penalty Burpees but only finish 12 in the minute. You would subtract 3 from your total score of jumping lunges.)

Post WOD mobility 

While the boxer step is not quite the same as the speed step, the rhythm is similar. This video has some good drills to learn the rhythm we should be using during speed steps - just imagine lifting the feet a bit more off the ground each jump!