Warmup:
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
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
Joint Strike CrossFit 