Home WOD 4: 3/20/20

At Home WOD 4

Every time I write the WOD #, it scares me thinking 'Do we really wanna know how many days we've been at this?!' Someone think of something better....

The Board....

https://youtu.be/oie44hMjYMY

The Mobility & Warm-Up

6 Reverse Lunge - Touch - Rock
8 Air Squats with bounce at the bottom
10 Cossack Squats
20 High Knees
2 Rounds THEN
1:00 Couch Stretch (0:30 each side)
THEN REPEAT (make sure to do it or the strength will be miserable)

https://youtu.be/bjM4TImVIs8

The Strength:

Plyo Lunges & Wall Sits

Get a timer for this. The Wall Sits and Active Rest will be for timed each round. The plyo lunges you will be counting reps
Round 1 you will do 10 Plyo Lunges total, directly into a 0:10 Wall Sit Hold, directly into your Active Rest of 10 Split Stance Hops and 10 Lateral Hops.
The Active Rest is 1:00 Each Round - you must complete the given hop reps - then rest completely with remaining time. As the reps increase, your true rest time will decrease.
A Chart Seemed the easiest way to comprehend.... then see video below

https://youtu.be/eDUu97YZ1Sw

The WOD

7 Rounds For Time:Rx:

60 Double Unders (Sub Toe Taps if no Jump Rope (see below)
12 Front Rack Reverse Lunge (12 total reps)
12 Squat Jumps
Rx: 45/35# Barbell OR 50/35# Dumbbell (single DB) OR Loaded Back Pack of similar Weight
Toe Taps - using a dumbbell or something roughly 4-6 inches off the ground (click THIS LINK to view demo - forgot to film)
Performance: Sub 40 Double Unders or Toe Taps but same weight as Rx
Fitness: Sub 30 Toe Taps or :30 of Double Under Practice
Fitness: Use No Weight and make them Reverse Lunges, not plyo.