amrap, crossfit, double unders, kettlebell, overhead squats, thrusters, training, wod, workouts -

Wednesday 8.5.20

Warm-up Prep (10-15 Minutes)

2 Rounds

50 Single Unders

10 BB Overhead Squats

10 PVC Passthroughs

5 Kipping Pull-Ups

10 Push-ups

 

Strength/Skill - Gymnastic Skills

EMOM 2x6

5 Pull-ups

5 Strict Toes to Bar

5 Ring Dips

*with 20lb vest

 

WOD (Workout of the Day) 

"Dos Rapido"

AMRAP 7

50 Double Unders

7 Overhead Squats 95/65

Rest 2 Minutes

AMRAP 7

15 Kettlebell Swings 53/35

7 Thrusters 95/65

Incorporated Energy Systems in WOD:  Glycolytic, Phosphagen  

  • Our goal for this workout is to target 8-12 Rounds
  • Score is total rounds plus reps for both AMRAP's

*Scale accordingly if any exercise cannot be performed RX


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