WOD
 | Sun, Apr 5 2020 |  |
| 21-15-9 Plank Transitions-Broad Jumps | ANNIE | 4 RF-ME-Floor Press-Box Stepup-Shoulder Tap | Other Results |
21-15-9 Plank Transitions-Broad Jumps
(Time, Int)
21-15-9 reps, for time of:
Plank Transition
Broad Jump
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Rx2 Scales:
Plank Transitions => Push-ups => Knee Push-ups
Broad Jump => Stationary Jump => Squat Jumps
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3 Things:
- INTENSITY. This is meant to be a sprint workout. Go hard. Don't hold anything back.
- No movement interference between movements so keep transitions fast. Go straight from the plank transitions directly into your broad jumps, and vice versa.
- Broad Jumps. These should be 90%+ effort jumps. Resist the urge for shorter jumps for the sake of speed. We want big jumps AND a fast time.
Goal: sub 5 min
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ANNIE
(Time, Int)
50-40-30-20-10 Reps for time:
Double Unders
Abmat Sit-Ups
Please post your time as MM:SS. Post any modifications in the ''Why not Rx'' section.
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Rx2 Scaling
-1.5x Single Unders (75-60-45-30-15)
| DeAnna | 6:59 | 1.5x single unders | | Jessica K | 7:52 Rx | Had to move workout area 1/2way thru workout |
|
4 RF-ME-Floor Press-Box Stepup-Shoulder Tap
(Time, Int)
4 rounds, 1 min per station, of:
Dumbbell Floor Press, 35/50#
Dumbbell Box Step-up, 35/50#, 20 in
Plank Shoulder Tap
Rest 1 min
Perform this like 'Fight Gone Bad,' by rotating immediately to the next station every 1 min. The clock does not stop or reset between stations.
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Rx2 Scaling Options:
Use lighter DBs if needed.
Use a lower box if needed.
If you don't have a box, do DB lunges.
| Chris S | 425 total reps Int | 40# press, 25# step up |
|
| Wesley | Row 2500m | 10:00 / 10:00 Rx | @ 195 Avg Watts: 205w / 199w | | Chris S | No Equipment | 7 minute AMRAP Burpees Rx | 86 |
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