Thursday
Warm Up: 5 to 7 mins 7 pass thrus 7 overhead squats/pvc 7 good mornings 7 skips (jump as high and far as you can on each skip. use arms!) 10/20 du's THEN: Short Test: 1 attempt Max set of double unders Strength/Skill: Pistol Squats SET: 3 sets of 5 to 8 reps, each leg. Rest 2 to 3 mins between sets and do mobility stretches. Scale as necessary and add weight overhead if needed. If last week was successful, add one more rep per set. WOD: 5 rounds (25 min. cut off) 40 double unders or 120 singles 30 box jumps 24"/20" 20 Kettlebell swings 1.5/1 pood Int: 4 rounds 40 double unders or 120 singles 30 box jumps 24"/20" 20 Kettlebell swings 1.5/1 pood Beg: 5 rounds 30 du's or 90 singles 20 Box Jumps 24"/20" 10 Kettlebell swings 1.5/1 pood Jesse Bazarnick 9:32, Denise Thomas 10:50, Spencer Hendel 11:46, James Hobart 12:00 Comments are closed.
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