Warmup:

3 Rounds:

1 Min jump rope practice

4 Spider-Man lunges per side

8 Bow2Bends

5 KB deadlifts

5 KB Russian Swings

WOD:

In 4 Min, complete:

400m run

30 Russian KB Swings (70/55)

Max reps – Double Unders

Rest 2 Min. 

Repeat for 5 Rounds

Score = Total Double Unders

Video courtesy of Train FTW.

So, today’s WOD has a run and Russian KB Swing buy-in each round.  And yes, no scaling options for the dubs.  Today is another day where you get 5 opportunities to get your first Double Under (if you’ve never gotten one) or 5 rounds of getting more dubs than before.  You should have around 1:00-1:30 per round for dubs.  With the Russian Swings, try to keep the slight bend in your arm as the KB comes up out of the swing.  This will put less of a taxing on your shoulders, and make the return much faster.

Scaling Options:

Run -> 500M Row per round

KB weight -> 55/35 -> as needed

Double Unders -> No Scale

Cool Down:

Calf Stretch on rig – 2 Min per side

Roll out T-Spine – 30 passes