Workout of the Day

WOD 1

in 7 minutes

-row or bike 15/12 calories

-run 800m

-As many double unders as possible in remaining time

Then

GB front split series

Back squat 3×5 reps at 87.5%

Then

15 minutes double/triple under skill practice.

Use any drills you that have worked for you in the past.

One recommendation we have been having success with is to practice the pattern for a minute at a time, WITHOUT, the rope. Jump as you would if you had the rope, making sure to spin  your wrist the correct number of times before you land. Keeping good form with your core and legs

Complete as many rounds as possible in 15 minutes of:

-50-ft. handstand walk

-15 burpees

-30 single-leg squats, alternating

Scale handstand walks with 25 hip taps, or shoulder taps or alternating raising hands off the ground while in handstand position.

Build to a heavy single:
-Snatch
-Clean & Jerk

One recommendation is to warm up to a high percentage (80-90%) where techniquefeels comfortable, and work incrementally in singles at your own pace. You havethe whole class to focus on this.