WOD
"Indiana Pacers"
Every 6:00 (4 sets)
36/28 Calorie Row
24 Kettlebell Swings 55#/35#
12 Burpee Over Rower
*Score is slowest set
Mayhem Mini-Pumpp - Leg Day
3 Rounds
10 Barbell Romanian Deadlift @ Moderate weight – maintain control and quality RPE 7
10 Hamstring Ring Curls @ moderate weight – maintain quality RPE 7
-Rest 1:00 between rounds-
WOD
"Michelangelo”
10 min AMRAP
20 GHD Sit Ups (Scale is V-Ups)
20 Box Jump 24"/20"
20 Kettlebell Swings 55#/35#
-rest 5:00-
5 min AMRAP
10 GHD Sit Ups (Scale is V-Ups)
10 Box Jump 24"/20"
10 Kettlebell Swings 55#/35#
Skills and Drills
Double-Unders: Week 5 Day 1
Stringing Double-Unders
You’re now ready to start stringing double-unders! Start small, with a goal of just two unbroken. Think about landing and quickly rebounding into your next jump. Having minimal time on the floor is key.
Once you’ve mastered two reps, shoot for 3, then 4, then 5…keep going!
Goal Workout:
- Max reps of unbroken double-unders.
- Track your best score of the day.
- Then, set a goal to beat your last number the next time you practice.
Advanced: max unbroken cross-overs
How to score crossovers: https://bit.ly/48CR1MB
WOD
"Gamma Radiation"
Partner For Time:
800m Run (Together)
100 Kettlebell Swings 70#/55# (split as needed)
600m Run (together)
75 Kettlebell Swings 70#/55# (split as needed)
400m Run (together)
50 Kettlebell Swings 70#/55# (split as needed)
200m Run (together)
WOD
"Farmers Only"
5 Rounds For Time:
10 Kettlebell Swings 70#/55#
200' Single Arm Farmers Carry 70#/55#
20/15 Calorie Assault Bike
