In 2 mins, for max reps of:
15/12 Bike Calories
10 Dumbbell Box Step-ups, 50/35 lbs, 20 in
max reps in remaining time Single Unders
Rest 1 min
— then —
In 2 mins, for max reps of:
15/12 Bike Calories
10 Dumbbell Box Step-ups, 50/35 lbs, 20 in
max reps in remaining time Crossovers
Rest 1 min
— then —
In 2 mins, for max reps of:
15/12 Bike Calories
10 Dumbbell Box Step-ups, 50/35 lbs, 20 in
max reps in remaining time Double Unders
Rest 1 min
— then —
In 2 mins, for max reps of:
15/12 Bike Calories
10 Dumbbell Box Step-ups, 50/35 lbs, 20 in
max reps in remaining time Triple Unders
Intended Stimulus
✔ :30-:60 for each jump rope skill.
✔ Hard pace on each interval.
✔ Bike and step-ups each in :30-:45.
✔ Grip and shoulder fatigue, and then challenge coordination wth the jump rope.
✔ Try the jump rope skills today even if only able to get a few reps.
Movement Scaling Options
Bike | Row, run, ski
Double-dumbbell box step-up | Load, reps, box height, unloaded box step-up
Jump rope | High-jump single-under, single-under, penguin tap, toe-tap to a plate, bike, row, ski
Skill / Core Work (Post WOD) –
3 Pull Over On Bars
Every 1 min for 5 mins.
1-3 reps
– Practice technique.
– Scale to skin the cats on rings or bar.
Stretching & Campfire
Accumulate:
1:00 calf stretch/side
1:00 pigeon/side
2:00 foam roll quads
Recent Comments