Tuesday October 18, 2022

2:00 Double Under Practice

10 PVC Pass Throughs

5/Side PVC Around the Worlds

2 Rounds:

5 Pushups

10 Lunge Jumps

10 Glute Bridges

Mobility

Banded Shoulder Distraction :30/Side

Calf Stretch :30/Side

Skill/Strength

Bench Press

3-5X4 at 95% of 4 rep max

Three to five sets of four, depending on how much volume your body can withstand.

WOD

3 rounds:

30 wallballs

20 pullups

75 double unders

Rest 3 minutes between rounds

F:  reduce reps; ring rows; single unders

P1:  as written

P2:  25 wallballs, 15 pullups, 50 double unders

C:  20 thrusters (75/55) instead of wallballs; 10 bar muscle ups instead of pullups; 100 double unders

C+:  thrusters at 95/65

Combine options as desired.