Strength
Power Clean
Build up to a Heavy Power Clean
10-12 minutes
WOD
"Declaration of Independence"
15:00 AMRAP
Buy in: 45/35 Calorie Air Bike
3 Rounds
30 GHDs (Scale V-Ups)
30 Dumbbell Box Step Ups (35s/25s) 24"/20"
-in the remainder of time-
Max Calorie Air Bike
Gymnastics Skill Work
"Crossovers"
Today we are practicing Crossover singles. We have them coming up in the workout on Thursday, so let's practice and prepare. Or, choose an appropriate jump rope movement to practice:
Level 1: single-unders
Level 2: double-unders
Level 3: crossover singles
Level 4: crossover doubles
After a few minutes of coaching/practice, perform as an emom of :30 on and :30 off for 5 minutes. Pick a rep number target that you think is repeatable, or just practice for each 30 second block and don't worry about counting.
WOD
"Alps"
20:00 AMRAP
20/16 Calorie Row
20 Deficit Push Ups (4in/2in)
20 GHDs (Scale is V-Ups)
