Follow the link to see the workout video: This will allow you to ask comments regarding the workout https://www.youtube.com/watch?v=_GZg9Qa2Ct4&t=393s BARBELL:
Find your 1 rm attempts when you can through the week
Business, Bells, Bare Warm up:
1:00 min Wide Leg adductor + hamstring stretch
30 calf pumps
2 Rounds
5 inch crawls + push up
5 R/L world’s Greatest stretch
:30 sec Bootstrap stretch
10 alternating mountain climbers
10 alternating reverse lunges
1:00 single skips
20 Doubleunders
BUSINESS:
15:00 AMRAP
Buy in
200 Double Unders
50 Thrusters 20/15kg
100 Double Unders
25 Thrusters 20/15kg
Then in the remaining time
AMRAP
15 Russian Plate Twists
10 Front Squats 50/30 kg
5 Push Press 50/30 kg
Post WOD midline challenge
Max time V-Tuck Hold
BELLS:
15:00 AMRAP
Buy in
200 Double Unders
50 Dumbbell Snatches
100 Double Unders
25 Dumbbell Snatches 22.5/15kg
Then in the remaining time
AMRAP
15 Russian Dumbbell Twists
10 Goblet squats
5 Right+5 Left Dumbbell shoulder to overhead 22.5/15kg
Post WOD midline challenge
Max time V-Tuck Hold
BARE:
15:00 AMRAP
Buy in
200 Double Unders
40 Pike Press
100 Double Unders
20 Pike Press
Then in the remaining time
AMRAP
20 Russian Twists (odd weighted object optional)
15 Air Squats (odd weighted Goblet Squat optional)
10 Push Ups
Post WOD midline challenge
Max time V-Tuck Hold
*scaling options for Double Unders will be double the reps of single skips.