Skill
EMOM for 10 minutes
[odd] 30s of toe-to-bar
[even] 30s of double-under
We'll work on two tricky skills today, toes to bar and double unders. Both skills take some practice and can be scaled in many different ways. Start with the kipping swing for the toe to bar and practice slowly building the height you get your toes to. Find a height that you can repeatedly reach with your toes while sticking with the cadence of the kipping swing. Spend some time practicing double unders with your coach before the skill work starts today. If you are new to this skill you can try for 30s of single unders with one good double under attempt at the end of each 30s work window.
Workout of the Day
3 rounds for time
200m run
20 alternating dumbbell snatches
200m
20 box jumps
Today's workout is for time which makes our scaling choices particularly important. Choose a dumbbell you are comfortable with for the snatches and a box height that allows you to work through your box jump reps at a decent pace. Step ups are always an option if you shouldn't be jumping for any reason but you can also opt for 10-12 bike calories in place of these box jumps as well.
standard: 40/25 lb, 20/20"
rx: 50/35 lb, 24/20"
sport: 65/45 lb, 24/20"