Stairway to Heaven

Warm-up:

3 Rounds of: 

  1. 10 Doubleunders 
  2. 5 Shoulder Swings 
  3. 10  Alternating Jumping Lunges 
  4. 6 Box Step-ups (Choose height)

Mobility:

Calves and Ankles: Achilles Smash, Ankle Distraction or Voodoo Floss
Mobility Minutes

Announcements:

Let's start Yoga off right at the new Justified! Come out at 7:30pm and get your recovery on! 

Skills & Technique: (Click below for links to more info)

Wod:

Stairway to Heaven

5 Russian Kettlebell Swings 32/24kg
7 Box Jumps 30/24"
7 Chest to Bar Pull-ups
30 Doubleunders
10 Russian Kettlebell Swings 32/24kg
7 Box Jumps 30/24"
7 Chest to Bar Pull-ups
30 Doubleunders
15 Russian Kettlebell Swings 32/24kg
7 Box Jumps 30/24"
7 Chest to Bar Pull-ups
30 Doubleunders
20 Russian Kettlebell Swings 32/24kg
7 Box Jumps 30/24"
7 Chest to Bar Pull-ups
30 Doubleunders

Continue pattern…
22 Minute AMRAP
Score rounds and reps. 

Coach's Note:

Today is going to test your grip and legs. Don't let the low rep pull-ups and box jumps fool you. Theses are some high box jumps for most and they should be. Make sure you're getting a good effort in your jump. No body likes or wants bruised and bloody shins. Also, I see a lot of people land in a squat on top of the box when they do box jumps. Try to avoid this. I know when the box gets high this may be hard but give your best effort to stand up as soon as your feet touch the box. Pull-ups are low reps. If you need to scale these, make them hard. Build the strength in the pull before you're concerned with the kip. Skills like doubleunders need to be practiced frequently. Work on them any chance your get. You can never be too good at them. Let's see how far your can get in this ladder! Take care of your hands! Ripping or tearing is not as cool as it may seem. It can interrupt training immensely. Be smart. If you feel yourself about to rip, switch to ring rows or another suitable movement. Save your hands so you can workout comfortably tomorrow.

Coach Jon