Strength
Shoulder Press:
- Establish a 6 RM for the day. Then, perform a drop set of 4-6 reps at 90% and 4-6 reps 85% of that 6 RM.
WOD
"Rembrandt"
Team of 3 For Time:
5 Sets (each/1:2)
12/10 Calorie Air Bike
10 Handstand Push Ups
75ft Bodyweight Lunge
Strength
Back Squat:
- Establish an 6 RM for the day. Then, perform a drop set of 4-6 reps at 90% and 4-6 reps 85% of the original 6RM.
WOD
"Vincent van Gogh"
For Time:
800m Run
-at 8:00-
30/24 Calorie Row
30 Single Arm Alternating Devil Press 50#/35#
30/24 Calorie Row
-at 16:00-
800m Run
WOD
"Michelangelo”
10 min AMRAP
20 GHD Sit Ups (Scale is V-Ups)
20 Box Jump 24"/20"
20 Kettlebell Swings 55#/35#
-rest 5:00-
5 min AMRAP
10 GHD Sit Ups (Scale is V-Ups)
10 Box Jump 24"/20"
10 Kettlebell Swings 55#/35#
Skills and Drills
Double-Unders: Week 5 Day 1
Stringing Double-Unders
You’re now ready to start stringing double-unders! Start small, with a goal of just two unbroken. Think about landing and quickly rebounding into your next jump. Having minimal time on the floor is key.
Once you’ve mastered two reps, shoot for 3, then 4, then 5…keep going!
Goal Workout:
- Max reps of unbroken double-unders.
- Track your best score of the day.
- Then, set a goal to beat your last number the next time you practice.
Advanced: max unbroken cross-overs
How to score crossovers: https://bit.ly/48CR1MB
Strength
3 Squat Snatch x 10 sets @60-75% of 1RM Snatch
* Complete a set every minute (10 minutes) *
WOD
"Leonardo da Vinci"
For Time
21-15-9
Burpees
42-30-18
Wall Balls 20#/14#
