January 16, 2018
Warm Up:
Ankle Circuit
3rds
25 Double Unders / Practice
5/5 Pillar w/ arm reach
10/10 Bottoms Up KB Press
8 Strict No Jump Burpees
Strength:
Strict Press
Level 1: 3 x 5 (+5)
Level 2: Heavy 4 then 1 @ 80% for MR
WOD:
“The Cliff”
Every 2min x 7
1: 2 Burpees – 70 Double Unders (2:1)
2: 4 Burpees – 60 Double Unders
3: 6 Burpees – 50 Double Unders
4: 8 Burpees – 40 Double Unders
5: 10 Burpees – 30 Double Unders
6: 12 Burpees – 20 Double Unders
7: 14 Burpees – 10 Double Unders
BodyFit: 187
Warm Up:
Ankle Circuit
2rds
25 Double Unders / Practice
10 Kips / Kipping Practice
5 Burpee Walkups
10 Straight Leg Lifts
10 Pushups
WOD:
2 Burpees – 1 T2B – 25 Double Unders (2:1)
4 Burpees – 2 T2B – 25 Double Unders
6 Burpees – 3 T2B – 25 Double Unders
Continue this sequence to
20 Burpees – 10 T2B – 25 Double Unders