December 2, 2015

Wednesday

WARM UP:

Coach's Warm Up with Barbell

SKILL/STRENGTH:

Double Under Practice

  • Proper Technique
  • 10 Minutes of Practice (Athletes that have DUs will do the flight simulator DU WOD)
  • Flight Simulator - 10-20-30-40-30-20-10 (All Unbroken)  10 Minutes to complete

METCON:

With a running clock
A. At 0:00
AMRAP 5:
10 TTB
10 Hand Release Push ups
10 Power Snatches, 75/55

Rest 5 minutes

B. At 10:00
AMRAP 4:
10 TTB
10 Hand Release Push ups
10 Power Snatches, 75/55

Rest 4 minutes

C. At 18:00
AMRAP 3:
10 TTB
10 Hand Release Push ups
10 Power Snatches, 75/55

EXTRA CREDIT:

4 x 20 Calorie Sprint (Rower or Airdyne)

or 

4 x 30 Double Unders

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