From The Rack & Back Again

Dec 14th, 2020

Category: Uncategorized

From The Rack & Back Again

Alexa

Warm-up
2:00 Jump Rope (Singles, alt. Feet, High Knees, Ect.)

Then

2:00 Double Unders or attempts

Then

2 Rounds
:40 Work/:10 Rest and Switch
-Strict Press with Feet In Split Jerk Landing Position
-Squat Mornings
-Plank Up/Over Barbell

Mobility
Rolling
Upper Back
Quads
Calves

Strength
EMOM12
1 Push-Jerk
1 Split Jerk

WOD 
5 Rounds
2 Min Work| 1 Min Rest
3 Heavy Back Squats 185|125*
30 Double Unders

*take these from the rack

ADV- 225|155
RX+- 205|135
Level 2- 135|95
Level 1- 115|75

Extra Work
30/25 Calorie Bike
3/2 Rope Climbs
25/20 Calorie Bike
4/3 Rope Climb
20/15 Calorie Bike
5/4 Rope Climb
15/10 Calorie Bike
6/5 Rope Climb

RX+ Legless
ADV – Pegboard 2/1 Each Round

Scaling Options
-Height of Rope Climb
-Scale Reps
-Strict Pull-Ups 5 – 10 – 15 – 20