WOD
"I Love Kung Fu!"
TEAMS OF 2
FOR TIME
1 Mile Run (switch every 200m)
150 Russian Kettlebell Swings 70#/55#
150 Push Ups
150 Kettlebell Goblet Lunges 70#/55#
2000m Row (switch every 200m)
*Swings, Push Ups, Lunges complete in order. Break up as needed between partners.
Accessory
Gymnastics (Skill Development)
10:00 PRACTICE / SKILL DEVELOPMENT
Handstand Walk, Handstand Hold, & Overhead Stability Work
WORKOUT
**Freedom (Advanced):**
Choose One and practice multiple sets:
• Crossover Singles
• Crossover Doubles
• Triple Under Practice
• Max Unbroken Double Under Set (1x)
**Independence (Intermediate):**
3 x 10-20 Unbroken Double Unders
1 x Max Unbroken Double Unders (Cap at 100)
**Liberty (Beginner)**
First Double Under progression
Practice 10 Penguin Taps
5 Single Unders + 1 Double Under Attempts
5 Successful Double Unders
WOD
"Did You See My Memo?"
FOR TIME
800m Run
150 Double Unders
600m Run
100 Double Unders
400m Run
50 Double Unders
200m Run
WOD
"Cannonball!"
TEAMS OF 2
25:00 AMRAP
200m Run (together)
20 Devil's Press (50s/35s) (Split)
(Score is Rounds + Reps)
-Rest until 30:00, then move on to Part 2-
Part 2
In Teams of 2, 3, or 4
On 10:00 Running Clock (Until 40:00)
1 Power Clean (Building)
(Score is Weight individually)
WOD
"All in the Family"
Teams of 3 For Time:
25:00 AMRAP
Partner 1: 400m Run
Partner 2: AMRAP
10/8 Calorie Air Bike
8 Burpee Box Get Overs @ 30"/24"
Partner 3: Rest
-Rotate when Partner 1 finishes the 400m Run. The partner finishing run will go into the AMRAP and start where the previous partner finished. (Order: Run - AMRAP - Rest - Repeat)
(Scored by Total Rounds + Reps of the Bike/Burpee AMRAP)
