Through The Woods

Apr 15th, 2021

Category: Uncategorized

Through The Woods

Ellen

Warm-up
If you are a double under ninja, try the new drag ropes or heavy ropes in the warm up

15 – 12 – 9
-Bike
-Banded Lying Lat Pull Downs
-Banded Deadlifts
-Banded Kick Backs (per side)

After Each Round
:40 Jump Rope*

*Time this on your own, start with singles work into double unders

Mobility
Hamstring & Calf
Rolling and Stretching

Strength
E2MOM8
Banded Deadlift
3 Reps

E2MOM6
Deadlift
3 Reps

WOD
90 Double Unders
15 Toes to Bar
20|15 Calorie Bike*

60 Double Unders
15 Toes to Bar
20|15 Calorie Bike

30 Double Unders
15 Toes to Bar
20|15 Calorie Bike

*30|22 Cals Schwinn

Level 2- 10 Toes to Bar, 40-30-20 DU, 15|10 Bike
Level 1- 10 Toes to Bar, singles x2, 12|9 Bike
ADV – Drag Rope or Heavy Rope, 21 T2B

Extra Work – Conditioning
50|40 Cals Ski or Row

-Rest 2 Minutes-

40|30 Cals Ski

-Rest 2 Minutes-

30|25 Cals Ski

-Rest 2 Minutes-

20|15 Cals Ski

-Rest 2 Minutes-

10|7 Cals Ski

*Increase intensity with each interval