Wednesday, May 5
WOD
Warm-up:
8 Bootstrapper
16 Jumping jax
8 Top down deadlift
16 Single leg v-up
8 Superman
16 Penguin jump
3 sets of: Hold empty barbell 2 seconds in each position (high hang, 1″ above knee +mid shin)
3 Deep squat complex
3 sets of todays complex
Practice SU + DU
WOD:
A) Every 2 minutes for 12 minutes (6 sets)
Clean from high hang +1″ above knee + floor (power or squat)
Build as long as possible. If you fail on a set, back the weight down and stay at that weight for remainder of sets.
B) “Flight simulator”
Rx-For Time
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Double-Unders
Scale-
5-10-15-20-25-30-25-20-15-10-5
*Complete 5 unbroken DU, then 10 unbroken, etc…
You must break in between sets. If you miss, you must repeat that set.
If you don’t have DU than do 2-for-1 single-unders.
**14 minute time cap.
Mobility:
1:00 Lying knee twist
1:00 Low dragon
