FRI 1/16/26 WOD

Warm Up - 2 sets:  :20 single-unders - :20 hollow rocks - :20 squat hold – Rest :10 between sets - 2 sets:  :20 single-single-double - :20 kipping leg raises - :20 air squats – Rest :10 between sets - 2 sets:  :20 double-unders - :20 knees-to-chests - :20 goblet squats – Rest :10 between sets – DB thrusters:  5 single DB push press/side – 3 single DB thrusters/side – 5 DBL DB thrusters (pause at bottom) – 5 DBL DB thrusters (workout pace) – Toes to bar:  5 scap pulls – 5 quick kips – 5 hanging knee raises – 5 knees to armpits – 5 toes to bar – Movement practice:  4 DBL DB thrusters – 6 toes to bar – 24 double unders (use variations as needed)

WOD

20 Min AMRAP
4 DBL DB thrusters L3-50/35# L2-35/20# L1-15/10#
6 toes-to-bars L2-knees to armpits L1-hanging knee raises
24 double-unders L2-:30 double unders L1-24 singles
– Use two dumbbells.

Total reps

Post WOD - 1:00 couch stretch/side - 1:00 calf stretch/side