Tuesday 11.16.21

by Spearfishyoga

WARMUP

10 min AMRAP

1 min cardio

5 Ring Rows

5 Scap Retractions

3 Kip Swings

3 Pullups

Then…

Coach Led

:15 High Singles Jump Rope

:15 Double Taps (no rope)

:15 DUs/ Attempts

STRENGTH/SKILL

Pull-up progression

5 sets of 2min working on a NEW progression

Ex: Banded Pullups, Kipping practice, trying to string movements together, C2B pulllups, Bar MU practice (if you can do C2B pullups), etc. Your coach can help you pick the next progression!

Double Under Practice

5 sets of 1 min practice or 3 sets max unbroken DUs

WOD

18 – 15 – 12 – 9 – 6 – 3

Alt DB Snatch 50/35 35/25

Lateral Burpees over the DB

OPTIONAL POST WOD

More Abs! –

3 sets of 10-20

DBall cleans over the shoulder

GHD sit-ups /Sit-ups