Tuesday June 11, 2024

Warmup

1:30 bike/row

5 no pushup burpee

10 scapular pullups

5 no pushup burpee

10 kip swings

5 no pushup burpee

3x5 air squats + broad jump

Mobility

Wall hinge stretch :30

Skill/Strength

5 rounds:

3 double DB weighted vertical jumps > 3 unweighted vertical jumps > 3 broad jumps

Jumping for max height/distance.  Pick a DB weight that will be challenging but still allow you to be explosive.

Rest a few minutes between sets.  In between sets, practice single or double unders. 

WOD Primer

2 rounds

3 toes to bar

10 single or double unders

3 burpees

WOD

5 rounds:

Toes to Bar 20/16/12/8/4

Double Unders 75/60/45/30/15

Burpees 30/24/18/12/6

F:  2x situps instead of toes to bar; single unders

P1:  as written

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

C:  DU reps 100/80/60/40/20