Mobility:
Lying Pec Stretch x 1 minute/Side
Calf Stretch x 1 minute/Side
Movement Prep:
Knee Tuck + Samson x 10 Alt reps
Cossack Squat x 10 Alt reps
Upward + Downward Dog x 5 reps
T-Twists x 10 Alt reps
Warm Up:
EMOM x 4 minutes
4 Push Ups
8 Alt V-Ups
Single Skip to 45 seconds
Technique & Review:
EMOM x 4 minutes
25 Dbl-Unders
4 Burpees to Bar
- Athletes should be aiming to complete Dbl-Unders in
Unbroken or in 2-3 sets each time. Scale reps accordingly
to skill Level. - Burpees to Bar should be at a bar height of 6″ out of
standing reach. Aim to perform all reps smooth and steady
throughout the workout.
WOD
2 sets for total time:
100 Dbl-Unders
21 Burpee to Bar (6″)
75 Dbl-Unders
15 Burpee to Bar
50 Dbl-Unders
9 Burpee to Bar
– Rest 3 minutes b/t sets –
* 10 minute TC per set *
- L2
2 sets for total time:
75 Dbl-Unders
15 Burpee to Bar (6″)
50 Dbl-Unders
12 Burpee to Bar
25 Dbl-Unders
9 Burpee to Bar
– Rest 3 minutes b/t sets –
- L1
2 sets for total time:
50 Dbl-Unders or 200 Skips
15 Burpee to Bar
35 Dbl-Unders or 150 Skips
12 Burpee to Bar
20 Dbl-Unders or 100 Skips
9 Burpee to Bar
– Rest 3 minutes b/t sets –