- Skips, jumps, short accelerations
Main WOD
Perform 100 double unders, then:
Kettle bell Complex
Here’s how it goes:
* Round 1: 10 double swings, one goes then the other
* Round 2: 8 swings + 2 cleans, one goes then the other
* Round 3: 6 swings + 2 cleans + 2 squats, one goes then the other
* Round 4: 4 swings + 2 cleans + 2 squats + 2 presses, one goes then the other
* Round 5: 2 swings + 2 cleans + 2 squats + 2 presses + 2 squats, one goes then the other. That’s one complete complex. Repeat two more times for three complete complexes.
Kettle bell Complex
Here’s how it goes:
* Round 1: 10 double swings, one goes then the other
* Round 2: 8 swings + 2 cleans, one goes then the other
* Round 3: 6 swings + 2 cleans + 2 squats, one goes then the other
* Round 4: 4 swings + 2 cleans + 2 squats + 2 presses, one goes then the other
* Round 5: 2 swings + 2 cleans + 2 squats + 2 presses + 2 squats, one goes then the other. That’s one complete complex. Repeat two more times for three complete complexes.
Mobility WOD
- Foam roller
Post total time to www.ironmajorcrossfit.com.
Coach's Notes. The Bubble is on holiday hours today
Main WOD
- Two partners perform the WOD in a “I go you go” pattern for three rounds each
Each complex should be done with two kettle bells. Use a lighter weight than you think
you can handle and concentrate on good form.
Mobility WOD
- Spend 10 minutes with a foam roller hitting any tight spots.