Warm-up Drills
I. Run 400m or Row 2:00
II. ROMWOD: “Lower Body 20220809”
18:00 x 4 Drills/Poses
III. Mobility
Impact/Focus: Ring Competency & Double-unders
Work through the following intervals of holds & Double-under/Jumprope tasks.
4 Rounds of 2:00, Timer set to the following intervals:
:45 seconds for
Double-unders / Single-unders
:15 x Rest
:45 seconds for
L-sit Hold + Ring Support Hold
:15 x Rest
Notes:
- Clock set to :45 x :15, use the work intervals to complete skill tasks which will be assigned during the whiteboard brief.
- An example would be work towards 75% of the best set number of reps for Jumprope Skills in a :45 second window before resting :15 seconds; move to the Rings next and complete :10 seconds of L-sit & :20 seconds of Ring Support.
- Rest remaining time before restarting the next round with Jumprope work.
Post scores to comments.
“Windmills & Trebuchets”
12:00 AMRAP of
25 x Double-unders
10 x Left Arm DB Snatch (50/35lbs)
10 x Right Arm DB Snatch (50/35lbs)
Notes:
- Scaling will be covered during the whiteboard brief.
Post scores to comments.
