Bring your favorite weighted object and your jump rope.
AMRAP 12
20 x double-unders (3:1 single under substitution or 1:1 tuck jumps)
10 x push-ups (scale: knee push-ups)
10 x front squats with weighted object of choice (scale: air squats)
Cash-out challenge - rest a few minutes after the WOD and then:
Dead hang from pull-up bar for time. - have someone time how long you can hang on the pull-up bar with arms extended before your feet touch the ground. Doing this a few times a week will help strengthen your grip and forearms, which will help with doing pull-ups!!
Post number of rounds complete, approximate weight of object, and time for cash-out challenge to comments.
6 rounds + 10 Push ups
ReplyDeleteCash out challenge: 1:13
Oh, and 21 lb medicine ball for front squats
Delete6 rounds. cash out challenge: 37 seconds
ReplyDelete7 rounds plus additional set of jump ropes (regular, no double unders)
ReplyDelete