February 12, 2014

KENT

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JUMP ROPE CLINIC: SUNDAY AT NOON

Need a little extra work on your double-unders or the basics of jump rope?

Coach Eamon will be teaching a jump rope clinic on Sunday.  He will focus on the proper movements with drills that will help you build up to double-unders or improve your double-unders.

WOD:

For time:

Wallballs:      50-40-30-20-10

Toes-2-Bar:  25-20-15-10 -5

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Performance:

Cash out of 10 muscle-ups

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Supplemental Performance Training:

Back Squats

5@ 70%

3@ 80%

1@ 90%

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Evert 2 minutes for 12 minutes:

Back Squat 6 reps @ 75%

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3 sets of MAX reps:

Shoulder to Overhead

(185/135)

(Rest 3 minutes)