50 Single Unders

10 Squat2Stands

10 Thoracic High fives

30 high-jump single unders

10 Push up to downward dog

20 calf pedals in down dog

20 double unders or 3 attempts

10 Huggers

Barbell warmup: Place empty barbell in rack, then perform 2 rounds of 5 press, 5 push press, 5 push jerk, 3 split jerk


Split Jerk


Increase weight ea set

Video courtesy of Catalyst Athletics. Today, we are back on our Split Jerk work for the cycle. Sets drop to 3, so aim on going heavier than the 5X5 week.  Just like last time, the goal is here getting an very violent hip extension, then driving our bodies down under the bar FAST, as we PUNCH to lock out the arms overhead as we land in the split.  Focus on the fast drop and the punch to avoid having to press more than needed on the catch.



50 Double Unders

100m Dual KB Overhead Walk (35/25)

Video courtesy of Lindy Barber.  Quick demo of the Dual KB Overhead Walk. To make this WOD successful, you’ll need to focus on relaxing the shoulders during the double unders. Otherwise, the shoulders may get overly fatigued prior to the OH carry, making it much harder to go unbroken (suggest no more than one break in the 100M) on that piece.  So, to do that, don’t aim to go super fast on your rope, rather find the rhythm that allows you to successfully get the dub and not trip up on your rope.  The harder you try to speed up the rope, the more the shoulders get taxed.

Scaling Options:

Double Unders -> cut to 35 per round ->100 Single Unders (Elite: 100 DUs)

KB weight -> 25/15 -> as needed (Elite: 53/35)

Cool Down:

Calf Stretch on Rig – 1 Min per side


Banded Bully Stretch – 1 Min per side

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