10 Cal Row

10 Spider-Man to Samson

10 Cherry Pickers

10 Squat2Stands

10 Twisting Push Ups

50 Single Unders

On Rig: On rig, perform 5 reps of: Scap Pull Ups, Kip Swings, 5 Kipping Knee Raise, 3-5 Strict Pull Ups, 5 Kipping Pull Ups

30 High-Jump SUs

20 Double Unders or 3 attempts

Super Squat Hip Sequence – See video below, courtesy of Mobility WOD


“Tabata* Gone Bad”

Max Cal Row in 4 Minutes

Tabata Air Squat

Max Double Unders in 4 Minutes

Tabata Pull-Ups

Max Cal Row in 4 Minutes

Tabata Push-Ups

Max Double Unders in 4 Minutes

Tabata Toe2Bar


Score is Total Cal Row + Double Under

* Tabata = 8 Rounds of 20 sec of work/10 sec of rest

Lots of movement in this one today!  You go from a constant movement for 4 minutes, straight into 8 rounds of 20 seconds of work/10 seconds of rest, and THEN back into 4 minutes of non-stop work, etc… While your score is only the cal on rowing and DUs, push yourself during those 20-second segments and try to match the rep count each time for a given movement.  And yes, again today there will be NO scaling for Double unders.  For those who don’t have Dubs, today you get two separate 4-minute blocks to practice.  Today could be the day you get your first one!!!

Scaling Options:

DUs -> No scale.  If you don’t have DUs, you’ll have 2 nice four-minute block to practice

Pull ups -> Buddha Pull Ups -> Ring Rows -> Table Rows

Toe2Bar -> Kipping Knee Raises -> Laying Toe2Bar -> V-Ups

Push Ups -> off bench

Cool Down:

Banded OH stretch – 1 Min per side


Heel cord mash – 2 Min per side

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