Wednesday 07.13.2022

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Whitney takes a brief nap while Abe gives post WOD bliss the claw.

Warm-up Drills
I. Coach’s Choice
II. Mobility

Impact/Focus: “Flight Simulator”
Complete one of the following pyramid rep schemes of Double-unders for time.
There will be a 10:00 Incentive Time Cap.

I. Unbroken Single-unders (scaled movement) x
10-20-30… up to 100 and back down by ten reps per set.
5-10-15…up to 50 and back down by five reps per set.

II. Unbroken Double-unders (scaled volume) x
5-10-15… up to 30 and back down by five reps per set.
Alpha personalities cap three attempts then climb back down.

III. Unbroken Double-unders (Rx’d) x
5-10-15 … up to 50 and back down down by five reps per set.
(+/- 5 Reps per rung to 50 and down)


I. Complete each rung on the ladder unbroken before moving on.
II. All the way up and down is a complete evolution.
III. Scale to three fail attempts per rung before moving onto the next task.

Post rounds completed to comments. If an evolution was completed, post time completed.

“Target Indicators”
8 minute AMRAP of
5 x Medicine Ball Cleans (20/14lbs)
15 x Wallball (20/14lbs)
10 x Burpees

Rest 2:00

5 minute AMRAP of
3 x Medicine Ball Cleans (20/14lbs)
10 x Wallball (20/14lbs)
5 x Burpees

Notes: Score each AMRAP separately. Compare scores and try to beat the result from AMRAP 8 during AMRAP 5. Get some, Ninjas.

Post two scores to comments.

Samy Daghir

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