Skill Work:
3 sets:
:30 double-unders
:30 rest
:30 crossover or crossover double-unders
:30 rest
:30 backwards single-unders
:30 rest
WOD:
15-12-9-6-3 reps for time:
Front squats (95/135 lb)
– Perform 40 double-unders after each set.
Intended stimulus: 4-8 minutes
Intermediate:
15-12-9-6-3 reps for time:
Front squats (65/95 lb)
– Perform 20 double-unders after each set.
Beginner:
15-12-9-6-3 Reps for time:
Front squats (35/45 lb)
– Perform 40 single-unders after each set.
Home Workout:
15-12-9-6-3 reps for time:
Dumbbell front squats (35/50 lb)
– Perform 40 double-unders after each set.
– Use 2 dumbbells.
Movement scaling options:
Front squats: Load, reps, range of motion to a box, dumbbell options
Double-unders: Reps, timed attempts, high-jump single-unders, single-unders, penguin taps, toe-taps to a plate, 8/10-calorie bike, row, or ski
Cool down:
1 set:
:30 Samson lunge stretch/leg
1:00 calf stretch/leg
:30 kettlebell calf smash/leg