Support Your Local Box WOD 2 - OHS

Friday, April 10, 2020

Home Gym

1430

Stretch

1 min half kneeling groin shift
1 min bottom of squat hold
1 min calf stretch

Warm Up

jumping jacks/speed skater
mtn climber circle
banded glute bridge
jump rope drills, single unders

Support Your Local Box WOD 2

For time:
100 double-unders
21 burpees
75 double-unders
15 burpees
50 double-unders
9 burpees

Time cap: 15 minutes

I finished this in 14:22, despite the countdown timer not working.  My double unders were hit and miss, sometimes I was cruising, other times, I could not string two together.  I was thrilled to finish under the time cap.

Upon video review

102 double unders in 3:46 (1 every 2.25 seconds)

21 burpees at 6:15 (1 every 7.10 seconds)

75 double unders at 9:40 (1 every 2.73 seconds)

15 burpees at 11:41 (1 every 8.07 seconds)

51 double unders at 13:25 (1 every 2.04 seconds)

9 burpees at 14:22 (1 every 6.33 seconds)

If not for the better luck with double unders on the round of 50, I would not have finished under the time cap.

Overhead Squat

Every 2 minutes for 16 minutes (8 sets)

2 OHS at 30X1 tempo

45# Overhead Squat

65# Overhead Squat

80# Overhead Squat