Tuesday February 21, 2023

Warmup

2:00 Bike/Row

10 PVC Pass Throughs

5/way PVC Around the Worlds

:20/Side PVC PNF Ext. Rotation Stretch

10 Russian KBS

10/Side Kneeling OH Press

10 Dead Bugs

10 Calf Raises

20 Plate Hops

Mobility

Calf Stretch :30/Side

Banded Shoulder Distraction :30/Side

Skill/Strength

Double Unders

Spend 10-15 minutes practicing.  If you are proficient, make a few attempts at a consecutive PR.

Then…

AMRAP 4:

40 single unders

20 double unders

Modify by reducing reps (20/10) or by doing all single unders.

WOD Primer

2 Rounds:

3 Toes to Bar

3 KB Swings

10 Single Unders or Double Unders

WOD

5 rounds:

Toes to Bar 3/6/9/12/15

KB Swings 5/10/15/20/25

Double Unders 15/30/45/60/75

F:  v-ups; single unders

P1:  55/35

P2:  35/25; hanging knee raises; DU reps 10/20/30/40/50

C:  70/45; DU reps 20/40/60/80/100