MW WOD – WEDNESDAY 22.06.23 – “BLUEPRINT”
WARM UP
Part 1
3 Sets
10 Leg swings (across body) / Leg
10 Alternating Hamstring Scoop Stretch
:30 Forearm Stretch / Both arms
Part 2
Sets 1-3:
:20 Single Unders
:10 Rest
:20 High Knees
:10 Rest
Set 2 & 4:
:20 Double Unders or Attempts
:10 Rest
:20 Walking Lunges
:10 Res
SKILLS & SPECIFIC WARM UP
10 minute to work on Double Unders
Accumulate:
30 DB Windmill
30 DB Turkish Get Up
CONDITIONING
“BLUEPRINT”
EVERY 3 min x 5 sets
100 Double Unders
Max reps DB Step Ups #60/50 @22.5/15
Score is total Step Ups
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