Tuesday’s WOD – January 5th

6 week Paleo Challenge athletes – Get in and get measured! Thursday is the last day! $10 buy in per athlete.
DAY TWO/ TUESDAY
 
Warm-up:
4 rounds
2 laps in rink
10 jumping Jacks
 
Mobility & Dynamics
Trainers Standard
 
Skill:
Double-Unders
Flight Simulator
C1-Triple Unders
For Time:
1-2-8-10-12-14-16
C2-Double-unders
For Time:
5-10-15-20-25-30-35-30-25-20-15-10-5
C3- Double-Unders (count misses)
1-2-8-10-12-14-16-14-12-10-8-2-1
C4- Singles
10-10-10-10-10-10-10-10-10-10-10-10-10
 
You must come to a full stop between each round. “The rope can’t keep spinning, and it can’t go underneath you. Your feet have to be flat on the floor. You can’t be in a jumping motion,” Fitzgerald says. “And you can’t go to singles. You have to come to a complete stop.”
You must do every round unbroken. Essentially, you can’t mess up. If you do, you have to start the round again.
WOD Demo/ Mechanics/ Skill:
 
Rope climbs / progression
Pistols / progression
 
WOD/ :
 
CAT ONE:
20 minute AMRAP:
15-ft. rope climbs, 2 ascents (legless)
20 pistols, alternating
50 double-unders
 
CAT TWO :
20 minute AMRAP:
15-ft. rope climbs, 2 ascents
20 pistols, alternating
40 double-unders
 
CAT THREE:
20 minute AMRAP:
15-ft. rope climbs, 2 ascents/ 2 halfway up
20 Pistols, alternating (progressions okay)
30 double-unders (count singles/misses)
 
CAT FOUR:
20 minute AMRAP:
6 rope climbs, progressions
15 pistols, alternating rig/rack support
80 singles
 
Cool-down:
Pigeon pose