Warm Up
250m row
3 rounds of:
ring dips x 4
box jumps x 8
air squats x 12
double unders x 16
Review / Focus
air squat - stance width, sit back not down, knee path, full extension
front squat - elbows high, active core, drive thru heels, spread the ground
full kb swing - lumbar curve, tuck the bell, arms straight, pendulum action
Work
5 rounds for time of:
155lb Front Squats* (12-10-8-6-4)
53lb Full KB Swings (24-20-16-12-8)
Full Situps (36-30-24-18-12)
Double Unders (48-40-32-24-16)
*scale front squats to a load that's heavy but where perfect form can be maintained throughout
Extra
250m row for time
Trickle, 208, MOD, front squat @ 115, double unders until failure and then singles x 2 or more. Time: unknown. I used to be able to do 20,30, or 40 double unders at once, now i am lucky to do 3 or 4. Sleep deprived and poor diet. Felt like skipping this one, but I am glad I went ahead with it. Mental victory. Row, 1:26 during warmup
ReplyDeleteRan 2 miles with my 10yr. old friend Addi Sue and my dog Tiger. Addi did awesome!! Burrr it was cold!
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