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DESCRIPTION

STRUCTURE: Part 1, Athletes will complete 5 Rounds: 1 Minute of Handstand Walk or Wall Walks, Rest 0:30, 1 Minute Alternating Pistols or Jumping Lunges, then 0:30 Rest. Part 2, athletes will complete AMRAP12: 200 Meter Med Ball Run and 15 Burpees.

STIMULUS: “SKILLS THAT KILLS” is a Skill Practice workout and a Threshold workout.

STRATEGY: Part 1, athletes should focus on quality of movement. Part 2, athletes should pick a movement to push and a movement to pace. Athletes should try to push on both movements the final 4:00.

SCALING: Part 1, athletes should choose a movement variation they can perform safely and focus on technique/form. Part 2, athletes can run without a Med Ball or a lighter Med Ball if needed.

SCORING: Part 1, athletes’ score will be Sum Total Reps. Part 2, athletes’ score will be complete Rounds + Reps.

WOD

SKILL/PREP

“Skills That Kills” (5 Rounds for reps)

5 Rounds:

1 Minute Wall Walks

Rest 30 Seconds

1 Minute Alternating Pistols

Rest 30 Seconds

*Score = Sum Total Reps per round

RX+ Handstand Walk, *HSW” 1 Rep = 4 ft

RX- As Written

M1- WW Scales, Jumping LUnges

M2- Bear Crawl “BC” 1 Rep = 4ft, Air Squats

WOD

“Staying Together” (AMRAP – Rounds and Reps)

STAYING TOGETHER

12 AMRAP

200m Med Ball Run

15 Burpees

RX+- Same as RX

RX- 20/14#

M1- 14/10#

M2- 10/6#