Pat Sherwood
Warm Up:
1 set:
1:00 jump rope
10 hamstring kick-ups/leg
10 counterbalance plate squats
– Perform any style of jump roping (singles, single-leg reps, backward, etc.)
1 set:
1:00 mixed singles and doubles
10 good mornings (barbell or unweighted)
10 front squats
– Hold the bottom of each good morning and each front squat for :01.
1 set:
1:00 double-under practice
Skill Work:
On a 10:00 clock:
3 unbroken power cleans
– Build to a load heavier than workout weight.
WOD:
AMRAP 7:
30 double-unders
3 power cleans (135/205 lb)
Intermediate:
AMRAP 7:
30 double-unders
3 power cleans (105/155 lb)
Beginner:
AMRAP 7:
30 single-unders
3 power cleans (65/95 lb)
HOME WOD:
Equipment:
AMRAP 7:
30 double-unders
5 DB power cleans
– Use two DBs.
– Touch all 4 DB heads to the floor.
Bodyweight:
AMRAP 7:
30 hops to a low target (3 in)
5 burpees-to-target (12 in)
Movement scaling options:
Double-unders: Reps, single-unders, substitutions
Power cleans: Load, hang power cleans, deadlifts, heavy DB options
Partner option:
AMRAP 10:
30 double-unders/partner
6 power cleans
– Both partners complete 30 double-unders simultaneously.
– Partners split the cleans; one person works at a time.
Post-Workout Skill Work:
1 set:
1:30 lacrosse ball foot/side
1:00 straddle stretch