10/20/14

MONDAY

Warm-Up:  2 Rounds

  • 1 lap run/jog
  • 5 pushups
  • 5 air squats
  • 5 pvc good mornings

 

Skill:  Double Unders

 

Strength:  Back Squat

5 @ 60, 4 @70, 3 @ 80, 2 @ 90, 1 @ 100+%)

Battle of the Clubs Taper: (5 X 3 @ 80%)

 

WOD: Partner Wod

10 Min AMRAP:

  • 10 burpees
  • 25 double unders

*one partner holds Kettlebell (53/35) locked over head while

other partner completes the round*

Level 1: single unders 75 per round (35/26) KB

Level 2: scale as needed

Taper: Perform AMRAP at 80% max effort

Cashout:  20 alternating pistols

 

***Challenge of the week!***

Fastest Shuttle Sprint!!

Perform on large BBall Court (half court/ f ull court sprint) for time!