Drop Jump Run
We’re taking it outside again for today’s at home WOD. This time we’ll be alternating burpees and a short sprint that you can measure out by finding two light poles and running from one to the next. Do your best to find an acceptable place to do burpees, but if you’re really struggling feel free to sub in jumping squats.
You’ll get a 1 minute break in between rounds – this can be a great opportunity to walk back to your starting line for a bit of an active recovery. Let’s hit the streets!
Warm Up:
3 rounds
10 step-kick-lunges (per leg, in place)
:30 couch (quad) stretch (maintain hip tension by pushing feet away from each other)
5 inch worms in place
1:00 plank
AHWOD:
10 rounds
10 burpees
1 light pole sprint (find two light poles and sprint from one to the next)
Rest 1:00 (walk back to start if you’d like for active recovery)
I went over to Lincoln Park to get this in this morning. At 7am its really quiet there and the only other people around seem to be doing their own workouts.
I ended up subbing in 15 jumping squats for the 10 burpees because the grass was wet, the concrete hurt, and I’m a big baby lol. I also sprinted two light pole lengths because the ones in the park are really close together.
Time: 13:15
17:12, without the run because, come on, 100 burpees.
Cat5 watched the burpees for a while, with an air of supercilious mockery. Then he got bored and left the room. Hannah’s cat, Eloise, was either startled by the jumping around, or disturbed by my strange behavior. In any case, she did not stick around.
15:45 Rx (including the 9:00 of rest)
Really happy to be running around outside!
I did 10 double unders instead of the sprints.
19:32 Rx
Subbed 50ft sprint for light pole distance, times include rest.
Bill:
17:04
Sue:
16:55