Skill Work
Pre-workout
4 rounds:
8 single-arm alternating DB overhead reverse lunges, right
8 single-arm alternating DB overhead reverse lunges, left
- Rest 1:00 between rounds.
240930
- RX -
AMRAP 2:30 for 5 rounds:
50 double-unders
10 kipping pull-ups
10 push jerks (105/155 lb)
Alternating front-rack lunges in remaining time (105/155 lb)
- Score is total alternating lunges.
- Rest 2:30 after each set.
- INTERMEDIATE -
AMRAP 2:30 for 5 rounds:
25 double-unders
5 kipping pull-ups
10 push jerks (65/95 lb)
Alternating front-rack lunges (65/95 lb)
- Score is total alternating lunges.
- Rest 2:30 after each set.
- BEGINNER -
AMRAP 2:30 for 5 rounds:
25 single-unders
5 jumping pull-ups
10 push press (35/45 lb)
Forward lunges in remaining time
- Rest with the remaining time in the intervals.
- MASTERS 55+ -
AMRAP 2:30 for 5 rounds:
30 double-unders
10 kipping pull-ups
10 push jerks (75/115 lb)
alternating front-rack lunges in remaining time (75/115 lb)
- Score is total alternating lunges.
- Rest 2:30 after each set.
