WOD

Thursday, May 16th

05/15/2019

WARMUP:

500M Row

-Then-

*grab a partner & light-moderate KB

 

AMRAP X 5 min:

P1: Single Unders

P2: 10 Goblet Squat + 8 BW Lunges + 8 Up Downs

 

AMRAP x 7 min:

P1: 5 V Ups + Hollow Hold

P2: 10 Kip Swings + 8 Goblet Step Overs + 6 Jumping Jacks

 

DU Progression: 

:30 Big Jump Singles

:30 REST

:30 Penguin Jumps

:30 REST

:30 DU attempts

 

T2B Progression:

5-10 reps each:

Scap Pullups

Shoulder Kips

Beat Swing

Bigger Kip Swing

T2B or attempts

 

WORKOUT:

AMRAP x 13 MINUTES

100 Double Unders

50 Toes to Bar

100 Double Unders

50 DB Box Step-Overs (50/35)(35/25)/(24/20)

 

SUNS OUT, GUNS OUT FINISHER:

2-3 SETS

10/10 Single Arm DB Rows

:30 DB Half Curl Hold (L/R)

10/10 Single Arm OH Tricep Extension