Thursday 04.25.2023

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Bibiana getting her plyometrics on in a Northern Hemisphere, YESSS!!!!!!

Warm-up Drills
I. Coach’s Choice
II. Mobility

Impact/Focus: “Flight Simulator”
Complete one of the following pyramid rep schemes of Double-unders for time.
There will be a 10:00 Incentive Time Cap.

I. Unbroken Single-unders (scaled movement) x
10-20-30… up to 100 and back down by ten reps per set.
or
5-10-15…up to 50 and back down by five reps per set.

II. Unbroken Double-unders (scaled volume) x
5-10-15… up to 30 and back down by five reps per set.
Alpha personalities cap three attempts then climb back down.

III. Unbroken Double-unders (Rx’d) x
5-10-15 … up to 50 and back down down by five reps per set.
(+/- 5 Reps per rung to 50 and down)

Notes: Complete each rung on the ladder unbroken before moving on. All the way up and down is a complete evolution. Scale to three fails per rung before moving onto the next task.

Post rounds completed to comments. If an evolution was completed, post time completed.

“Hang Time”
4 Rounds of
4:00 AMRAP x 1:00 Rest

4:00 AMRAP of
4 x Hang Power Clean (95/65lbs)
5 x Push Press (95/65lbs)
6 x Air Squats

*Rest 1:00 between AMRAPs.
**Start each subsequent AMRAP where the previous one stopped.

Notes: Scaling, training intentions and additional details will be provided during the Whiteboard brief.

Post scores to comments.


Resources:
The Double-Under
The Hang Power Clean
The Push Press
The Air Squat


 

Samy Daghir

2 thoughts on “Thursday 04.25.2023”

    • 07.30.2024 Jon Bechwith performs Benchmark WOD “Annie” with 25-20-30-20-10 reps of double-unders, I think… original plan for half volume double-under assignment per round was upgraded spontaneously as noted above since the skill was being well demonstrated by this Ninja. Just saw the comment and date and was like cooooooool!

      Reply

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