Skill:
Practice for 10 minutes:
1 Jump Rope Single
1 Double Under
2 Jump Rope Singles
2 Double Unders
3 Jump Rope Singles
3 Double Unders
…continue pattern until you fail to complete given number unbroken*
For Quality and Score
*You may rest after double unders. Once you begin any given set of singles, you must connect all singles and doubles of that number without catching or stopping.
Conditioning:
Run 600m
…then
2 rounds of:
21 Box Overs (20/16″)
7 Kipping Pull-ups
15 Box Overs (24/20″)
5 Strict Pull-ups
9 Box Overs (30/24″)
3 Weighted Pull-ups (30/15#)
…then
Run 600m
For Time
Flexibility:
Couch Stretch – 1:30/side
Bilateral Shoulder Flexion – 1:30
Low Lunge Twist – 1:30/side
For Quality
Post score, time, and experiences to comments
SWOD:
20
CWOD:
15:40 Rx
Jump rope: 14 + 21
CWOD:
20:08
Rx+
T.
Skill. 10 + 16
CWod. 17:01. Mod 10#
D.
Skill. 8 + 18.
CWod. 14:23. Rx. Happily just Rx.
D..ditto…happily rx 🙂
CWOD:
14:55 Rx+
+ = 20 lb vest throughout WOD
Very hot at 1600!
Skill:
Round 15 +17 reps
Had my running shoes on and didn’t jump well in them. oh well. 🙂
Cwod:
15:38rx
Very impressive work coach…
SWOD: 13 + 2
CWOD: 15:33 Rx+ lots of fun in that vest!
Boy Wonder and I stayed to do some work after the WOD
SWOD: 1RM BSQ: 300# – 15# PR – finally in the 300# club!