Pre-workout skill: 2 rounds for max reps:
:30 single-unders | :30 rest
:30 double-unders | :30 rest
:30 triple-unders | :30 rest
WOD: For time:
10-8-6-4-2 | Push jerks (125/185 lb)
100-80-60-40-20 | Double-unders
Intermediate: For time:
10-8-6-4-2 | Push jerks (95/135 lb)
50-40-30-20-10 | Double-unders
Beginner: For time:
10-8-6-4-2 | Push presses (35/45 lb)
50-40-30-20-10 | Single-unders
Home Workout: For time:
20-16-12-8-4 | Dumbbell push jerks (20/35 lb)
40-32-24-16-8 | Lateral hops over the dumbbell
– Use two dumbbells.
Cool down:
1 set:
1:00 calf smashing/side
1:00 foam roll lats/side