8/24/22
Skill Work
Jump Rope/Single Leg Practice (AMRAP – Reps)
10 minutes of jump rope or single leg skill practice
Options
– Single Leg Squats
– Unbroken single Leg Squats
– DU
– DU crossovers
– Triple Unders
Choose one that you feel will benefit you.
Score: enter number of reps/attempts completed and record what you did/how you did them in your notes to keep track throughout.
Weighted Pull-ups (3 sets 2 Reps)
Rest 3 minutes btw sets
Weightlifting
Shoulder Press (5 sets 5 reps 60-65%)
For each strict press, control down for :8s, but fire up as fast as you can out of the front rack.
Watch the clock or have someone count for you.
Score is heaviest set but don’t go over 65%
Watch the clock or have someone count for you.
Score is heaviest set but don’t go over 65%
Metcon
Metcon (Time)
Partner WOD
10 Rounds For Time:
20 Wallballs 20/14lb
24/18 Cal Bike
10 Rounds For Time:
20 Wallballs 20/14lb
24/18 Cal Bike
Split Reps and Calories
