Tuesday 12-5-2017

Class Times: 5am (Amanda), 10am (Micki), 4:30pm (Micki), 5:30pm (Angela), 6:30pm (Heather)

Warm up/Skill:

Double Unders

  • 30 unbroken singles
  • Try spinning 6″ end of rope – using just wrist.Try counting out loud.
  • 20 Attempts at your first DU or multiple DU’s: https://www.youtube.com/watch?v=fERz1zbxRYc
  • Then – 2 Rounds, 5 reps of each:
  • Banded Deadlifts, Step-ups, Good Mornings w/pvc, Push-ups

Strength:

  • Bench Press
  • 5@40, 50, 60, 65, 70, 70% of 1RM

WOD:

  • 100 Double-Unders (2x singles)
  • then, 21-15-9
  • Deadlift (225/155)
  • Box Jumps (24/20)
  • Then, 100 Double-Unders

Leave a Reply

Your email address will not be published. Required fields are marked *