Wednesday February 26, 2025

Warmup

3 rounds:

5 cals

5 kip swings

10 single unders

10 wall leaning calf raises

Mobility

Downward dog :30

Thread the needle :30/side

Skill/Strength

Jump rope practice

Spend 15 minutes practicing single unders, double unders, or both.  Go for a consecutive PR.

WOD

In 2 minutes:

1 toes to bar

4 double unders

AMRAP bike cals in remaining time

10 rounds.  No required rest between rounds (the last round begins at 18:00) but you may spend some of the 2 minutes resting if you would like. 

Add 1 rep to toes to bar and 4 reps to DU in each subsequent round.

TTB:  1/2/3/4/5/6/7/8/9/10

DU:  4/8/12/16/20/24/28/32/36/40

P1:  as written

P2:  hanging knee raises; DU reps 3/6/9/12/15/18/21/24/27/30

C:  DU reps 5/10/15/20/25/30/35/40/45/50

OR:

In 2 minutes:

2 situps

5 single unders

AMRAP row cals in remaining time

10 rounds.  No required rest between rounds (the last round begins at 18:00). 

Add 2 reps to the situps and 5 reps to the single unders in each subsequent round

Situps:  2/4/6/8/10/12/14/16/18/20

Single unders:  5/10/15/20/25/30/35/40/45/50

Combine options as desired.