Prep
Equipment Required: light KB, jump rope
1) 2 rounds:
– 5 Upward to Downward Dog w Toe Touch
– 10 Thoracic Rotations each
2) ARMAP 5:
– 3 each Half Kneeling KB Windmills
– 5 each 1-arm KB Rows
– 5 each Single Arm KBS
3) 3:00 DU practice
A1.
Close Grip Bench Press
4 x 8-10.
OT1:30
– Goal: Slightly heavier than last week
A2.
4 x 8-10 each.
OT1:30
B.
C.
AMRAP 7
30 Double Unders
15 Hang Power Snatch (75/55)
– Goal: Tough effort – this should feel similar to open WOD 14.1 so start slow and adjust your pace.
Rx+: (95/65)
L2: (65/45)
L1: (Penguin Taps or Single Unders) (Alt DB Snatch 25/15)
D.
Down the rack x 8-10 reps per DB weight. Rest as needed.
– start with the load you could perform 15-20 perfect reps with.