Skill:
Alternating EMOM X 12
8 Toes To Bar
50 Double Unders
If you don’t have your TTB or DUBZ down consistently today no worries, just cut the reps down and work for the first 0:45s on it. On your TTB, focus on engaging your lats and pulling down on the bar. For the DUBZ, keep those elbows tucked in, minimize arm movment by focusing on using your wrist, and a controlled jump.
LeanFit:
For time:
2k Row
WOD: “BeefCake Special”
AMRAP 9
12 Deadlifts (225/155)
9 Assault Bike Calories
6 Squat Cleans (155/105)
-Rest 3:00-
AMRAP 3
12 Deadlifts (225/155)
9 Assault Bike Calories
6 Squat Cleans (155/105)
*Continue where you left off
Goal: Maintain a working pace you can sustain for 9 minutes, steady work. Push on those last 3 minutes. Use this WOD to gain a better understanding of pacing, meaning you want to stay comfortably uncomfortable for the first 9 minutes, and send it on the last 3 minutes..
FW: RWAN
LF: 24 DB Deadlifts, 9 AB Calories, 6 DB Squat Cleans
