WOD – Wed, Sep 24
Intent
Warm Up (Checkmark)
General Warm-Up (0:00–8:00)
2:00 jump rope skills
2 rounds:
- 20 plank shoulder taps (10 each side)
- 10 reverse lunges+ overhead reach
- 5 inchworms
- 10 kip swings
- 5 leg only row strokes + 5 full body row strokes
Skill (Checkmark)
Skills (8:00–22:00)
- 2×3-5 kipping knees to chest
- 2×3-5 toes to bar + 1 kip swing between each rep
- 2x 3-5 kipping toes to bar
- 20 single leg single unders each side
- 5 single unders + 1 double under x 5
- 3:00 of linking double under practice/ attempts (advance athletes should practice cross over double unders or perhaps triple unders)
Conditioning (AMRAP – Reps)
RXConditioning (24:00–48:00)
2:00 on/ 2:00 off x 6
- 16/12 Cal Row
- 32 Double Unders
- Max Toes to Bar
*Goal here is to provide yourself :30 + seconds for toes to bar at minimum.
*Score is total number of toes to bar reps
Intermediate: 12/9 cal row, knee raises, single unders
Baseline: 8/6 cal row ,sit-ups, line hops
Cool Down (Checkmark)
(50:00–60:00)
2 rounds of:
- :30 quad stretch each
- :30 lat stretch each
- :30 wrist stretch (kneeling)
- 1:00 straddle (standing)
Speed kills! Today the goal is to move fast through the capacity of rowing and the accuracy of double unders and then go big on toes to bar! The scoring will reflect the total number of toes to bar you accumulate through the working rounds. If you are seeking an extra challenge today then demand that your double unders are unbroken or you must restart at “0” before advancing to the toes to bar!