Saturday, June 17th 2023

WARM UP – moderate KB

:45 shuttle runs

:45 shuttle runs, no turning around

:45 side shuffle shuttles

:45 suitcase carry / side

MOVEMENT/MOBILITY – moderate KB, pull up bar

:30 KB v-sit

:30 kneeling wrist flexor stretch, fingers backwards

:30 half kneeling forward rocks w/ KB on knee (calf/ankle)

:30 half kneeling single arm arnold press

8/8 single KB single leg RDL’s

4/4 single KB OH squats, SLOW

8/8 single KB hang snatches

10 kip swings

10 Kipping leg raise

6 strict TTB or leg raise as high as possible

6 TTB or workout variation

SKILL WORK

AMRAP – 12 @ easy pace

1 Rope Climbs – read below

4/4 Pistol squats

50 reps of jump rope Practice (DU or Crossover)

Rope Climbs are meant to be done as hardest variation you can

1. Seated legless + controlled descent

2. Normal Legless RC

3. Normal RC + legless descent

4. Normal RC

5. 3 Attempts at J hook

6. 3 Rope get ups

PARTNER WOD

Alternate round for round with partner

AMRAP – 18

8 Burpee over DB

8 TTB

8 DB Snatch @ 70/50

NOTES Lots of rest here. Encourage athletes to pick a heavy DB and perform burpees fast.

TTB and DB should be unbroken across.

SCALING TTB – toes to air or kipping leg raises