WOD:
3 rounds for reps of:
1:00 double-unders
1:00 push presses (55/75 lb)
1:00 air squats
– No rest between movements.
Intermediate:
Same as Rx
Beginner:
3 rounds for reps of:
1:00 single-unders
1:00 push presses (15/15 lb)
1:00 air squats
– No rest between movements.
Home Workout:
3 rounds for reps of:
1:00 double-unders
1:00 single-dumbbell push presses (35/50 lb)
1:00 air squats
– No rest between movements.
Movement scaling options:
Double unders: Single-unders, penguin taps, bike, ski, row
push presses: Load, dumbbell push presses, shoulder presses
Air squats: Air squats to a target, lunges, box step-ups
Post-Workout Skill Work:
Every 2:00 for 5 sets:
3 thrusters