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DESCRIPTION

It’s a sprint!!


Every 4:00 complete one round of 50 DU/300 or 250m Row/10 HSC as fast as you can.
Rest for the remaining time.
Score is the slowest time.


One round should take between 2:30-3:00.

Shoot for at least 1:00 of rest when considering modifications.

MOVEMENTS

Double Unders
-50 DU’s will take ~:30 – for today, encourage athletes to not exceed :30 for any variation used. The goal is to clear the DU’s in 1-2 sets of any repetition scheme.

Row-
300/250m should take between 1:00-1:15. Modify the distance to stay closer to 1:00.

Hang Squat Clean-
10 unbroken repetitions will take ~30. We can spend up to 1:00 here. This can be broken, but the rest must be very short. Just remember, the longer we spend here, the less rest we have between rounds.

EFFICIENCY TIPS

If fast on Double-Unders, slightly pull knees up as rope passes under. If not as proficient, do two sets and stay calm.

Sprint start for 5 hard pulls, then settle to your pace.

Strive to only break once with a bigger first set. Typically, the less reps left in the set, the quicker athletes are to pick up the bar.

Options: 8-2; 7-3; 6-4.

Remember, it’s a SPRINT! Earn your rest.

Score = slowest round.

WOD

“Hand in There” (Time)

“HANG IN THERE”

On the 4:00 x 5 Rounds:

50 Double Unders (75 Singles)

300/250m Row

10 Hang Squat Cleans

Subs-15/12 Bike

RX+-115/85#

RX-95/65#

50-59-75/55#

60+-65/45#

Basics-50 Jump Rope, 250/200 Row,

PVC/BB HSC

AFTER PARTY

GM CS FK (No Measure)

3 Sets For Quality:

8 Barbell Good Mornings

10 Alt Weighted Cossack Squat

0:30 Hollow Flutter Kicks

Not For Score, You choose weight

for Good Mornings and Cossack

Squats