SKILL

EMOM for 10 Minutes

Straight set of Toe-to-bar

Use this time to practice your kipping swing and toe-to-bar with a kip. If you are new to the movement start by alternating between the hollow and arch position on the bar and follow that by pulling the knees in and up to the chest. Remember that this is skill practice and we have a high volume of shoulder work today so don’t start with a max set or use this to test your overall work capacity unless you are very familiar with this skill.  Start with small sustainable sets and try to maintain that effort across the entire 10 minutes.

WOD

4 Rounds with one minute on each station

Air assault bike for calories
Two arm dumbbell power cleans 50/35 lb
Sit-ups
Wall ball shots 20/14 lb 10/9′
Rest

Workout notes

Today’s workout is a four round interval workout with four stations and one minute rest between rounds.  You will have four opportunities to accumulate reps at each station.   Use a medicine ball and dumbbell weight that allows you to work continuously for most of sixty seconds and do your best to work for most of the minute while performing sit-ups.  Push the air assault bike to a strong level but moderate your pace somewhat so you are able to continue working when you transition off of the bike and onto the cleans. An all out bike sprint is exceptionally fatiguing so estimate a pace that you could maintain for a twenty minute workout and try to hold that number rather than going all out in the early rounds.