Skill Work:
On a 10:00 clock:
Build to a heavy 3-rep push press
WOD:
5 rounds for time:
50 double-unders
10 thrusters (65/95 lb)
Intended Stimulus: 5-9 Minutes
Intermediate:
5 rounds for time:
30 double-unders
10 thrusters (55/75 lb)
Beginner:
5 rounds for time:
30 single-unders
7 thrusters (35/45 lb)
Home Workout:
5 rounds for time:
50 double-unders
7 double-dumbbell thrusters (35/50 lb)
Movement scaling options:
Double unders: Reps, single-unders, step-ups
Thrusters: Load, reps, dumbbell options, front squats, push presses
Cool down:
1 set:
:30 calf foam roll/side
:30 tibialis anterior foam roll/side