Thursday, December 14, 2017

Day #39 (Volume/ Pace)


Jump rope Warm up
2x
30:30
-Singles
-Side straddles
-Split jumps/ scissors
-Skier jumps
-Single foot double jumps (right 1,2 – left 1,2)

Skill
Ring complex with spotter

WOD
20 minute AMRAP
75 double unders
Ring complex:
-Inversion
-Skin the cat
-Inversion
-3 pike/tuck pulls
-Muscle up
-L-sit to support
-Forward roll
-Inversion to slowly lower
*No measure/ skill work


GoFit
Jump rope Warm up
2x
30:30
-Singles
-Side straddles
-Split jumps/ scissors
-Skier jumps
-Single foot double jumps (right 1,2 – left 1,2)


Skill
Movement standards

WOD
5x
30:30
-Jump rope
-Ring rows
-Burpees
-Dips

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