Skill Work:
EMOM 6:
:20 jump rope practice
WOD:
For time:
1:00 L-sit hold
200-m KB farmers carry (35/53 lb)
300 double-unders
200-m farmers carry (35/53 lb)
1:00 L-sit hold
Intended Stimulus: 9-16 Minutes
Intermediate:
For time:
1:00 L-sit hold, knees bent
200-m KB farmers carry (26/35 lb)
100 double-unders
200-m farmers carry (26/35 lb)
1:00 L-sit hold, knees bent
Beginner:
For time:
:30 plank hold
100-m KB farmers carry (18/26 lb)
150 single-unders
100-m farmers carry (18/26 lb)
:30 plank hold
Home Workout:
Same as Rx
Movement scaling options:
L sit hold: Time, single-leg L-sit, tuck hold, seated L-sit, or hollow hold
Farmers carry: Load, farmers carry march in place, low-target farmers carry step-ups, bike
Double unders:Volume, single-unders, bike
Cool down:
1 set:
200-meter walk
1:00 hamstring stretch/leg
1:00 forearm stretch/arm