SKILL/STRENGTH
Turkish Get-up, 3/arm x 3 sets, superset with double unders (see notes)
Notes: After each set of TGU, complete a set of unbroken double unders, but pick a rep range that works for you. I.e. If your PR max set of double unders is 100 reps, then try going for a set of 20-30 unbroken double unders after each set of TGU’s. If you are still working on double unders, use this time to practice and don’t worry about unbroken sets!
WOD
Level 1
Complete the Following for Time:
Jump Rope Single x 100
Then, 4 Rounds of:
- Box Push-up x 10
- Russian Kettlebell Swing (40/20) x 10
- Box Jump Step Down (18/12) x 10
Jump Rope Single x 100
Level 2
Complete the Following for Time:
Double Under x 50
Then, 5 Rounds of:
- Push-up x 10
- Kettlebell Swing (70/53) x 10
- Box Jump Overs* (24/20) x 10
Double Under x 50
Notes: *Feet can touch top of box. Scale to regular box jump if necessary.
strength: TGU: 1@25#, 2@20#, 10 DU unbroken
WOD: 10:07 (did 20″ box jump step down, 53# russian KBS, rest rx). body little bit tired
TGU: 45#
DU: 10
WOD: 11:42, 70#
Skill/strength: Turkish get ups @ 45lbs, longest set of 20 double unders.
WOD: 11:12 (Russian swings @ 70lbs)
Oh, and jumps were full jump overs of the 24″ box, not touch on the box.
woo!
TGU: 35#. DU: 30
WOD: 11:06 53# and 24″
WOD: 7:10 rx
TGU: 30#
DU: 30
WOD: 8:41 (53# Russians)
5:51 rx
TGU: 40
DU: 20
WOD: 8:58
7:23
9:20 Rx
TGU 40#
WOD 9:31
10:43 rx
I think it was
8:12 Rx