Conditioning WOD – 40 min cap
27-21-15-9 reps/cals of…
KB Alt. Snatches 55/35 R/L=2
KB Goblet Stationary Lunges 55/35 R/L=2
-400m Run after each round-
*If low on KBs at certain weights, grab a dumbbell at similar weight and post on the whiteboard or Sugar WOD according to what weight you used.
Post total times!
Skills Class 10-10:30AM
*reminder that most every Saturday we offer a Skills class from 10-10:30AM immediaetly after the workout, covering a different skill each week! Check it out each week and determine if you need it! Its FREE!
Single and Double Unders
*If you are not able to do 20 singles in a row, lets focus on that before moving to double unders
*Jump/Speed ropes are for sale up front if needed
In class we will look at…
Single jump rope and double under form
- staying relaxed
- standing tall
- glutes are tight
- core is squeezed
- elbows are close to body
- wrists are turning the rope
- practicing single to double transition
- bigger jumps on double unders