WOD for Monday 241223

TIS THE SEASON

5 sets

100 Double Unders (scale to 150 singles)

25 Push Ups

- Rest 1:00 between sets -

• Intended Workout RPE: 7.0-7.5 - 70-75% - moderate intensity

• Target Time each set: 1 minute 30 seconds to 1 Minute 45 seconds

• Time Cap each set: 2 minutes

STIMULUS and GOALS

• How to Pace: SPRINT! This workout is going to be a shoulder and chest pump! We want you to move as fast as possible each set since the built in rest is advantageous and movement volume should allow you to move quickly!

• How it should feel:MUSCULAR ENDURANCE! We will be working on push up volume while under fatigue.

WORKOUT STRATEGY & FLOW

• Double Unders : Ideally unbroken or 2-3 sets at most. We want to work on faster reps here!

• Push Ups: Most of us need to break smart on the beginning sets. Aim for sets of 5+ throughout. If you are a push up ninja - try for 1-2 sets.

SCALING

• The SCALING aim is to have bigger unbroken sets of double unders and 4 sets or less of push ups.

STRENGTH

Shock Method Squats

“Shock Method”

3-4 sets:

6 Back Squats (Heavy)

12 Double Dumbbell Front Rack Lunges (Total/in place) (Moderate)

25 Jumping Air Squats (Fast)

-Rest 2:00 to 2:30 between sets-