Warm-up: Coach’s Choice
Strength/Skill: Jump Rope Skill Work
WOD: For Time (22 Minute Cap)
50-40-30-20-10
Double Unders
500-400-300-200-100 Meter
Run
50-40-30-20-10
Box Step Ups (24/20)
Stimulus/Focus: This WOD is killer on the legs. Push hard on the runs, breathe on the box step ups.
Cool Down: 500 Meter Row
Warm-up: Coach’s Choice
Strength/Skill: Clean (2 x 2 x 2 x 2 x 2 x 2)
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: 15 Minute AMRAP
10 Cleans (155/105)
10 HSPUs
Stimulus/Focus: This WOD is meant to be challenging. The weight is heavy. The gymnastics is advanced. If you are proficient at both movements, aim for 5 or more rounds. If you are scaling, find appropriate scales that will allow you to complete one round every three minutes. Reduce weight or reps if you are capable of doing the full movements. If scaling the HSPU, find a scale that will allow you to complete the reps in 2-3 sets.
Cool Down: Tabata L-Hangs
