NOTES ABOUT TODAY’S TRAINING

– Skill: Our work starts today with some gymnastics skill practice of Shoulder Taps and Strict Toes to Bar, focusing on core strength and stability.
– Conditioning: Our conditioning WOD today is done with a partner, splitting all reps evenly of Double Unders, Calorie Row and Wall Balls. We’re looking for around %70 effort today.

SKILL

EMOM 8:
EVEN Minutes: 30s Strict T2B
– Hanging Straight Leg Raises
– Hanging Knee Raises
ODD Minutes: 30s Shoulder taps

CONDITIONING

For time with a partner:
100-80-60-40-20
Double Unders
Calories Row
Wall balls (20, 14)
– Goal: Have fun & split work however needed with one person working at a time. Hint: row transitions will be the difference-maker.

Rx+: (Calories on Bike) (30, 20)
L2: (Double Under Attempts) (14, 10)
L1: (Single Unders) (10, 8)
25:00 Cap

EXTRA CREDIT

Banded Triceps Complex – AMRAP 1 each position ie. single arm pushdown right/single arm pushdown left + pushdown + overhead Triceps Extensions.

COOLDOWN (AFTER CLASS)

Foam Roll Lats x 60s each side

AT HOME WOD

Skill:
Spend 10 Minutes working on a Bodyweight skill like handstands, L-Sit Holds, Handstand Walking, ect.

Conditioning:
For time:
50-40-30-20-10
Air Squats
Hollow Rocks
Double Unders
– Goal: Split work into manageable sets – there is 150 reps of each movement here. Shoot for sub 15:00.