Warm up: Coach’s Choice
Strength/Skill: Turkish Get Up
10 Minutes to Get AHAP using a barbell.
Stimulus/Focus: Spend 10 minutes finding a heavy weight. The weight must be completed on each side to count.
WOD: 20 Minute EMOM
Minute 1: 1 TGU at 90% (Left)/Max Effort Double Unders in Remaining Time
Minute 2: 1 TGU at 90% (Right)/Max Effort Double Unders in Remaining Time
*Repeat for 10 Rounds
Stimulus/Focus: The bar should be heavy. The double unders should tax you and make the bar feel heavier. Focus on efficient transitions to give yourself time. The only reps that count are the double unders and you must complete the lift at 90% each round in order to move on to the jump rope and get reps.
Cool Down: Alternating Tabata
*Calf Stretch
*Couch Stretch