WORKOUT OF THE DAY:
Dynamic Warmup & Mobility: Minute 0 – 20
Ankle – Spend a few minutes with the Roller and attack the Soleus, Gastroc and Peroneals
Coaches’ Choice Group Dynamic Warm Up
Double under practice. 4 Rounds of 20 seconds on and 10 seconds off. Rotate through a couple variations starting with:
Singles on single Leg
Singles into Doubles
Then Double unders or 3-5 singles with a Double under attempt, for last 2 rounds.
Gymnastic Skill: Minute 21 – 30
Rope Climb Refresher
Spend a Few minutes practicing your rope climbs before the workout. This is a good time to decide if you are going do 2 Rope Climbs or 1 Rope climb and the 2 Laydowns for the WOD.
Workout: Minute 31 – 60
3x 4 minute AMRAPs (total rounds) with a 2 Minute break.
1 Minute Bike
1-2 Rope Climbs (1 Climb + 2 Laydowns if it takes you over 3 Pulls to get to the top)
Then with the remainder of the 4 minute AMRAP complete:
12 Alternating Dumbbell Snatches 35 / 50
30 Double Unders
Rest 2 minutes at the end of the 4 minute period starting from the Bike.
Pick up where you left off after each rest break.
Score A: Total Calories accumulated
Score B: Total Rounds