Saturday April 10th

“Lemon”

WORKOUT GOALS
1.)  Finish each round in less than 4:00.
2.) Break the push-ups into 3 small yet fast sets.
3.)  Don’t get stuck on the double unders. Change the movement or cut the reps to keep moving fast.

PARTNER WOD – ALTERNATE ROUNDS (25 min cap)

RX
 6 ROUNDS FOR TIME
75 DU/150 SU
25 Hand-Release Push-ups
10 Lateral Box Jump Overs (24/20”)

LEVEL 2
6 ROUNDS FOR TIME
50 DU/100 SU
18 Hand-Release Push-ups
10 Lateral Box Jump Overs (20/18”)

LEVEL 1
6 ROUNDS FOR TIME
50 DU/100 SU
12 Hand-Release Push-ups
20 Lateral Box Step-overs (24/20”)

Stretching

3 SETS
:30 Calf Stretch / Leg
:30 Foam Roll Quads / Side
:30 Foam Roll Foot / Side

Accessory

3 SETS
30 Standing Banded Rows
30 Banded Face Pulls

Notes

8:00-13:00
We have had some much longer and slower workouts this week. Today’s workout is meant to develop your ability to sprint with moderate skills under moderate fatigue. Round 3 won’t be as quick as round 1, but you should still be able to hold a fast pace throughout.  Pick a rep-scheme on the push-ups that you can finish in 4 sets or less every round.
 Overall, if you need to scale, reduce the movement complexity and try to keep the reps higher. But you don’t want to average more than 1:00 per movement. This means we will need to pay attention to the double unders. If you struggle on double unders consider scaling to single unders or reduce the double under reps.