WOD:

“Support Your Local Box Workout 2”

FOR TIME

100 Double unders

21 Burpees

75 Double unders

15 Burpees

50 Double unders

9 Burpees

-Rest as needed, THEN:

15 Minute alternating EMOM

Minute 1: 5 Bench press (AHAP)

Minute 2: 10 Strict pull-ups

Minute 3: 15 Overhead bumper plate sit-ups (AHAP)

*No Jump Rope Variation*

Sub with equal time spent on jumping jacks, penguin hops, mountain climbers, etc.

*No Barbell and/or Bench Variation*

perform floor press using any weighted objects(DB’s, KB’s, sandbag, etc.), adjust reps as needed based on loading available

*No Pullup Bar Variation*

Sub with rows of any type available (barbell, DB’s, rings, case of water, etc.), adjust reps as needed based on loading or difficulty of skill

*No Bumper Plate Option*

Perform weighted situps using any loading available (DB, KB, etc.), may also sub with bodyweight sit-ups as well

 

Mission Fit *Home Edition*

12 Min. AMRAP

:30 Sec Plank

10 Push-ups

20 Sit-ups