WODs

"La Grange"

Context: Practice – Focus on good form for your double unders

Skill Practice Warm Up: Spend 6 minutes working up to a challenging pause squat clean (2-3s pause just below the knee).

Strength: 7×2 power clean (7 sets of 2 reps, same weight across, 80-90% of max)

Super Set: 7×3 single arm ring row (7 sets of 3 reps on each side, same challenge with all sets)

Metabolic Conditioning: La Grange

7 minute AMRAP (as many rounds as possible)

30 Double Unders (Health: 5 singles then one DU attempt x 10)

Chin Up (Strict)s (Health: 3 band or other assisted, Athletic: 2/3, Performance: 3/5)

5 Dumbbell Hang Squat Cleans (Health: 15#/20#, Athletic: 20#/30#, Performance: 30#/45#)

Scaling Guide: 3 – 6 rounds, about 1:45 per round.

Coaching Tips: Break up the chin ups early on because that is where most people will start failing. Get through the double unders and dumbbells hang squat cleans as fast as possible.  Make sure that you are using as little arm as possible on the cleans otherwise you will pay the price with shoulders that don’t work for double unders and biceps that don’t work for the pull ups!  Remember to use the hips to get those dumbbells up!

Optional ‘Cash Out’ or Hypertrophy: 16 db suitcase lunge steps, 10 burpees, 4 minutes OR 3 sets of 12 db shoulder press in a superset with 12 single leg db deadlifts

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