20201104

Warmup:

50 Single Unders

25 L-Leg SUs

25 R-Leg SUs

30 Alt Single Unders

30 Double Unders or 5 attempts

10 Cobra 2 Downward Dog

10 Thread the Needle

Barbell Warmup: With an empty bar and clean grip, perform 3 reps of: dip/shrug, dip/shrug/high pull, high hang power clean, Front Squat, Thruster, Press, Push Press, Push Jerk

WOD:

5 Rounds of:

20 Double Unders

12 Hang Power Cleans (115/80)

 

Right into…

4 Rounds of:

100m Sprint

15 V Ups

 

Right into…

3 Rounds of:

30 Double Unders

16 Push Jerk (115/80)

 

Right into…

2 Rounds of:

200m Run

30 Ab-Mat Sit Ups

 

Right into…

1 Round of:

40 Double Unders

20 Thrusters (115/80)

Today will be a fun mix of couplets involving either jump rope work and a barbell or running and core work! The work gets tougher as the rounds per couplet go down. Dig in a embrace the grind!!!

 

Scaling Options:

DUs -> 2X Single Unders

Bar weight ->95/65 ->  75/55 -> as needed

 

Cool Down:

Calf Stretch – 1 Min per side

 

Child’s Pose – 2 Min

 

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