In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Fitness: Skill – One armed KB Swing, KB C&J

Performance: Skill review – KB C&J

Part 2 – Conditioning: “MacDougal & Leopold”

Fitness: 20 min AMRAP of

  • 10 HR Pushups*
  • 10 Box jumps
  • 5/5 C&J with KB (16/12k)
  • 50 Single-Unders

*scale to an elevated push-up as needed (low racked BB, no HR)

Performance: 20 min AMRAP of –

  • 10 HR Push-up
  • 10 Box jumps (24/20″)
  • 5/5 C&J with KB (24/16k)
  • 30 DUs

  

  

 

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