WM WOD -THANKS GOD IT’S FRIDAY 03.04.24 – “KEEP PACE”
MOBILITY & WARM UP
1 set:
10 alternating step-ups
10 slow calf raises
1:00 single-under practice
1 set:
:20 Samson stretch/leg
:30 single-single-double
5 kettlebell windmills/arm
1 set:
:20 Cossack squat stretch/leg
1:00 double-under practice
5 kettlebell windmills/arm
SKILLS & SPECIFIC WARM UP
Double Unders – Turkish Get Up
2 Turkish get-up initiations
2 Turkish get-up initiations + hip heist
2 Turkish get-ups
4 sets:
6 alternating DB Turkish get-ups
– Rest 1:00 between sets.
1 set:
6 single-dumbbell alternating step-ups
10 double-unders
6 double-dumbbell alternating step-ups
1 set:
20 double-unders
12 unbroken alternating dumbbell step-ups
CONDITIONING
” KEEP PACE“
For time:
80 Front rack DB/KB box step-ups #2×22.5/15
EMOM, starting at :00, 20 double-unders.