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

 

Cool Down:

Calf Stretch – 1 Min per side

 

Thread The needle Hold – 1 Min per side