Sunday January 2, 2022

“Stay committed to your decisions, but stay flexible in your approach.” -Tony Robbins

Warm Up: 
On a 5 Minute Clock:
5 kip swings
10 single-unders
10 single-unders (run in place)
5 kipping knees-to-chest
10 single-unders (side-to-side jump)
10 single-unders (front-to-back jump)
5 kipping knees-to-armpits

Skill Work: 
EMOM 6:
Minute 1: 3 wall squats
Minute 2: 30 seconds triple-under practice

WOD:
AMRAP 20:
4 DB thrusters (50/35 lb)
6 toes-to-bars
24 double-unders

Intermediate: 
AMRAP 20:
4 DB thrusters (35/20 lb)
6 toes-to-bars
24 double-unders

Beginner:
AMRAP 20:
4 DB thrusters (20/10 lb)
6 hanging knee raises
24 single-unders

Movement scaling options: 
DB thrusters: load, DB front squats, DB push presses
Toes-to-bars: knees-to-armpits, hanging knee raises, V-ups
Double-unders: 20 seconds of double-unders, 24 single-unders

Alternate Workout: 
AMRAP 20:
4 DB thrusters
12 sit-ups
24 double-unders

Cool down: 
Accumulate
1:00 frog stretch
1:00 banded shoulder stretch / side