Tuesday 11/1/16

 img_0054

The Secret to Double-Unders  (old blog post – read it if you haven’t!)

Strength

Shoulder Press (2-2-5-5-5-5)

2 reps @ 55%; 2 reps @ 65%; 4×5 reps @ 70% (record this #)

Alternative: 5×5, ADD 5 lbs from last 5×5

SUPERSET: 4 x 10 Banded Pull-Aparts

Conditioning

Running clock to 9 minutes:

AMRAP 3 minutes:
10 Power Snatches (75/55)
40 Double-Unders

REST 3 MIN, then repeat:

AMRAP 3 minutes:
10 Power Snatches (75/55)
40 Double-Unders

Record total reps for each AMRAP (50 reps/round)

Cool-Down

8 Min. Jumping Recovery

Calf Stretch – 90 sec/leg
Top of Foot Stretch – 1 min/foot
Lax Ball Plantar Smash – 90 sec/foot

Categories: WOD

Previous Post:

«

Next Post:

»