Wednesday November 6, 2024

Warmup

1:30 bike/row

10 Cossack squats

10 speed skaters

10 wallball cleans

10 Russian twists

10 dead bugs w/ wallball

20 line hops

Mobility

Banded knight stretch :30/side

Banded front rack stretch :30/side

BB Warmup

10 elbow rotations

5 shrugs

5 high pulls

5 tall cleans

5 hang power cleans

Skill/Strength

Work up to a heavy 3 rep hang power clean

Then, spend a few minutes practicing double unders.

WOD

25 double unders

10 hang power cleans

50 double unders

20 hang power cleans

75 double unders

30 hang power cleans

100 double unders

F:  KB swings instead of HPC; single unders

P1:  155/105 (10), 135/95 (20), 115/75 (30)

P1.5:  135/95, 115/75, 95/65

P2:  115/75, 95/65, 75/55

C:  185/125, 155/105, 135/95; increase DU reps to 30/60/90/120