ROMWOD: “Katniss” x 20:00
Thread the Needle
I. Jumprope x 2:00
(Single Under Ladder 10,20,30,40,50…)
II. 2-3 Rounds of
10 x Russian KB Swings
10 x 1-arm Russian KB Swings (5/R+5L)
10 x American KB Swings
15 x Hollow Rocks
Notes: Special Emphasis on KB Application for shoulder mobility with 2-part MobWOD/Armbar Stretch combo drill.
Impact/Focus: “Pet Rock”
Emphasis/instruction and training today will be on the Hand-to-Hand (H2H) switch movement as well as developing confidence and work capacity with the 1-arm Kettlebell movement executed. Select one of the following movements, athletes may adjust to a more difficult or basic movement as necessary each interval.
1. 1-arm Kettlebell Swing (alt.H2H)
2. 1-arm Kettlebell Half Snatch (alt.H2H)
2. 1-arm Kettlebell Snatch (alt.H2H)
Complete 5 Rounds for total reps/constant movement of
1:00 work x 1:00 rest
Post selections and scores to comments.
“Scrambled Du Jour”
5 Rounds for time vs. a 12:00 time cap of
Double-unders x 10-20-30-40-50
Push-ups x 10-10-10-10-10
Over-Unders x 7-7-7-7-7
Notes: Burpee Box Jump Over’s or Step Over’s are viable 1:1 for Rx score in place of Over-unders using a bench set at 18” or higher as needed (without making the leap over a mass casualty of the self). With consideration to the additional Push-up similar loading the Over-under requires, those performing scaled for time versus the time cap should apply 7 x Push-ups and 5 x Over-unders/Burpee Box Jump or Step overs per round. Double-unders to Single-unders today will be 2:1 @ 20-40-60-80-100 repetitions.
Post scores to comments.