Warm Up:
On a 1:00 clock:
10 toe touches
10 calf raises
Max-rep single-unders
On a 1:00 clock:
20 plank shoulder taps
20 mountain climbers
Max-rep single-single-double
On a 1:00 clock:
5 inchworm + 1 push-up
Max-rep double-unders
Pre Workout Strength:
For load:
3-3-3-3-3
Thrusters
– Build to working weight or just above.
– This should come from the ground, so emphasize a clean to start each set.
WOD: For time:
6-5-4-3-2-1
Thrusters (115/165 lb)
1-2-3-4-5-6
Wall walks
– Perform 30 double-unders after each round.
Intermediate: For time:
5-4-3-2-1
Thrusters (75/115 lb)
1-2-3-4-5
Wall walks
– Perform 15 double-unders after each round.
Beginner: For time:
5-4-3-2-1
Thrusters (35/45 lb)
1-2-3-4-5
Inchworm + push-ups from the knees
– Perform 30 single-unders after each round.
Home Workout:
For time:
12-10-8-6-4-2
Dumbbell thrusters (35/50 lb)
1-2-3-4-5-6
Wall walks
– Perform 30 double-unders after each round.
Cool down:
1 set:
2:00 recovery bike or walk
:30 pigeon stretch/side
1:00 child’s pose