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Thursday 9/1 WoD

31
Aug

Thursday 9/1 WoD

SKILL/STRENGTH:
On a 2 Minute Clock:
Run 200 meters
10 Sumo Deadlift High Pulls, 95#/65#
Max Double Unders in Remaining Time
(TARGET INTENSITY: 9.5)

Repeat for a total of three cycles, resting two minutes between cycles. Score is total double unders.

SCALING GUIDE
– Sumo DL HP: a) Modify Weight
– Double Unders: a) 2 Singles for every 1 Double

CONDITIONING:
Double Tabata: Assault Bike for Max Calories
8 rounds
40sec. of work
:20sec. of rest

 

EXTRA WORK:

1) Toes to Bar Progressions: 15 minutes
– Kip Swings: 3×5-8
– Tap Swing Tucks: 3×3-5
– Partner Leg Throws: 3×3-5 (see video)
– Partner Lying Tucks: 3×3-5 (see beginning of video)
– Partner Hanging Tucks: 3×3-5 (see beginning of video)

*Toes to Bar Video: https://www.youtube.com/watch?v=nD0K8GvZP9E
*Scaling Progression Video: https://www.youtube.com/watch?v=d5yQMplTevU

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