At Home WOD: "Double Jump" (3/19)

Home WOD Brief Video:

We discuss movement specifics, go over teaching of each movement, and review the mobility for the day!

8 Minutes For Quality:

20 Jumping Jacks 15 Shoulder Taps 10 Pass Throughs 5 Inchworm to Push-ups

*Use broomstick, towel, or band

Movement Prep:

30 Seconds Lateral Hops focusing on standing tall and soft knees .

10 Reverse Lunges (No weight) focusing on soft knees 6 Reverse Lunges with odd-object focusing on how to hold it and standing straight up

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5 odd-object deadlifts keeping soft knees 5 odd-object ground to overhead making sure you're standing tall and going straight up and overhead

Practice Round:

4 Odd-Object Reverse Lunges 10 Jump rope 4 Odd-Object Ground to Overhead 10 Jump rope

Stimulus:

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• Using an odd-object or an implement that allows you to do 20+ reps of our lunges and ground to overhead

At Home WOD: "Double Jump"

AMRAP 6: 2 Odd-Object Reverse Lunges, 20 Lateral Hops Over Odd-Object 4 Odd-Object Reverse Lunges, 20 Lateral Hops Over Odd-Object 6 Odd-Object Reverse Lunges, 20 Lateral Hops Over Odd-Object *Continue to add (2) reverse lunges per round

Rest 2 Minutes

AMRAP 6: 2 Odd-Object Ground to Overhead, 20 Lateral Hops Over Odd-Object 4 Odd-Object Ground to Overhead, 20 Lateral Hops Over Odd-Object 6 Odd-Object Ground to Overhead, 20 Lateral Hops Over Odd-Object *Continue to add (2) ground to overhead per round

Score: Number of Repetitions Completed for EACH AMRAP

Common Movement Substitutions:

REVERSE LUNGES

Reduce Reps/Weight Goblet Squats Jumping Air Squats Goblet Box Step Ups Air Squats Squat to elevated surface Weighted Glute Bridge 1/2 Weighted Single Leg Glute Bridge Per Side 1/2 Goblet Split Squat per side

How to make and odd-object video: