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Strength & Skill

15 minute AMRAP
3-6-9-12-15…
DB Alt Snatches
DB Box Step Overs
DB Goblet Squat
100m Run

WOD: 3 Sets (1 set every 3 minutes)
100 Double Unders
30 Push Ups

TARGET SCORE
Target Time each set: 1 minute 30 seconds to 1 Minute 45 seconds
Time Cap each set: 2 minutes

STIMULUS and GOALS
How to Pace: SPRINT! This workout is going to be a shoulder and chest pump! We want you to move as fast as possible each set since the built in rest is advantageous and movement volume should allow you to move quickly!

How it should feel: MUSCULAR ENDURANCE! We will be working on push up volume while under fatigue.

WORKOUT STRATEGY & FLOW
Double Unders: Ideally unbroken or 2-3 sets at most. We want to work on faster reps here!

Push Ups: Most of us need to break smart on the beginning sets. Aim for sets of 5+ throughout. If you are a push up ninja – try for 1-2 sets.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.