Skill Work
Toes to Bar Skill Review
Take 10-12 minutes to practice Toes to Bar and work on efficiency. This will help prepare athletes for the workout this Saturday.
Level 1: Straight leg kipping leg raises
Level 2: Kipping toes to bar
Level 3: Strict toes to bar
WOD
"Wynonna Judd"
6 sets For Time:
10/8 Calorie Air Bike (sprint)
14 Barbell Step Back Lunges 95#/65#
50 ft Broad Jump
-rest 3:00 between sets-
WOD
“OH-K”
5 Rounds For Time [40 Minute Cap]:
30 Russian Kettlebell Swings 55#/35#
20 Kettlebell Goblet Squats 55#/35#
1,000 Meter Run
*Score = Time it takes to complete the workout
WOD
IN TEAMS OF 2...
AMRAP x 22 MINUTES*
5-7-9-11-13-15-17
Russian KB Swings 70#/55#
Pull-Ups**
*P1 works on round of 5s while P2 completes Max Burpees. Once P1 is done P2 begins on their round of 5's and P1 completes Max Burpees. Keep one running Burpee number for the team. Athletes will complete all reps in this fashion until they finish the 17s. If there is still time left they will start back at the beginning.
(Score is Total Burpees)
WOD
"Double Agent"
3 Rounds For Time [30 Minute Cap]:
1,600 Meter Assault Bike
80 Double Unders
400 Meter Run
20 Russian Kettlebell Swings 70#/55#
10 Kettlebell Box Step Overs 24"/20"
