Warm Up:
1 set:
10 arm swings across
10 arm swings overhead
10 torso twists
20 alternating hamstring scoops
20 high knees
20 butt kickers
:30 single-unders
Skill Work:
EMOM 8:
:20 crossover singles
– Rest the remainder of each minute.
WOD:
5 rounds for time:
55 double-unders
5 push jerks (125/185 lb)
Intended Stimulus: 5-8 minutes
Intermediate:
5 rounds for time:
55 double-unders
5 push jerks (95/135 lb)
Beginner:
5 rounds for time:
55 single-unders
5 push jerks (65/95 lb)
HOME WOD:
Equipment:
5 rounds for time:
55 double-unders
8 DB push jerks
– Use two DBs.
Bodyweight:
5 rounds for time:
55 jumping jacks
10 handstand push-ups
– Touch the hands together overhead and together behind the back for the jumping jack.
Movement scaling options:
Double-under: Reps, single-unders
Push-jerk: Load, DB options
Partner option:
5 rounds for time:
110 double-unders
5 synchronized push jerks (125/185 lbs)
– Split the double-unders with one person working at a time.
Cool down:
2 sets:
:30 calf stretch/side
:30 lacrosse ball shoulder mash/side