UPDATE: For those who did not hear, this week the Combat PT Tent has re-opened from 0900-1730 for ACTIVE DUTY Only. As of right now, classes are still not back and running, but this IS a step in the right direction. We’ll keep you posted as things continue to evolve.
Warmup:
50 Single Unders
25 L-Leg Sus
25 R-Leg Sus
20 Double Unders or 5 Attempts
Spiderman lunge to Samson Stretch – 5 per side
10 Kneeling Lat Stretch
10 Bent Over Huggers
10 Over and Backs
Barbell warmup
(With Empty barbell, complete 5 reps of: Good morning, Back Squats, Kang Squat, Elbow Rotation, Front Squat, Thrusters, OHS) |
S/S/S:
10 Min Double Under Practice
If very efficient at DUs, aim for a PR in unbroken set.
Video courtesy of Train FTW. Good progression for those still working on DU mastery
WOD:
AMRAP 4:
100 Double Unders
15 Front Squats (95/65)
AMRAP 4:
100 Double Unders
15 OHS (95/65)
AMRAP 4:
100 Double Unders
15 Thrusters (95/65)
* 3 Min rest between AMRAPs
If you go all-out in each AMRAP, you will need that 3 min break between each. |
Scaling Options:
DUS -> 200Sus per round -> 100 Penguin Hops * -> 200 Bunny Hops
Video courtesy of WOD Prep. Penguin Hop demo.
Bar weight -> 75/55 -> as needed (sets should be unbroken). If no barbell, go DBs or any object you can