Taylor, Kylie and Lucy
Warm Up and Mobility
Gymnastics/Skill
7-10 Minutes of
Alternating between
Body Weight Presses
– Handstands
– HSPU
– Handstand Walk
– Ring Dips
Jump Rope Practice
– Single Unders
– Double Unders
– Triple Unders
Open
AMRAP 5
24′ Handstand Walk + 12 x Pistols + 6 x TGU
Strength
Back Squat
Back Squat
60% x 10
70% x 8
80% x 3-5
70% x 6
60% x 8
Super Set way down for experience
“Easy”
4 RFT
14 x KB Swings 70/53
12 x Burpees
10 x KB Box Step Ups 24/20
36 x Double Unders
Mobility
WOD: 11:20
35# KB swings
26# KB step-ups
Step-ups were a lot harder than i thought they would be! Great job 6am!
Mob
12:39
44# – 20” – 24 dubs
Great work 6am, thx PJ
Enjoy the Day
Mob/Gym
WOD: 12:51 (53#)
Nice work 6 am! Thanks PJ!
STR
WOD – 12:28 (53#) those step ups were a killer!
Nice work 6am, thanks PJ!
STR: percentage based on 1RM of 175#
WOD: 12:34 (35#)
Those box step ups were seriously tough. The last round of the WOD I did the 36 dubs unbroken! That’s a double under PR for me this morning! Nice work 6AM and thanks PJ!
GYM: Handstand and Dubs work.
WOD: “Easy”
11:22 (53#,2xSingles)
Nothing “Easy” about the KB Box Step-Ups. Have not done those before. Great addition to the movements list!
Thanks Krystle!
Str: 275 X 3
WOD: 12:15 – 53#, dubs. 26# step ups.