12/20/14 WOD “Meadowlark”

Mobility:  Ankle Mobility.

Skill Practice Warm Up:  Spend 6 minutes working up to a high box jump.

Workout:  “Meadowlark”

 5 rounds for time (Novice: 4 rounds)

6 ‘high’ box jumps (Advanced: 30″, Intermediate*: 24″, Novice: 20″)

6 push press (Advanced: 135lbs, Intermediate*: 85lbs, Novice: 65lbs)

12 ‘heavy’ Russian kettlebell swings (Advanced: 70lbs, Intermediate*: 53lbs, Novice: 35lbs)

50 double unders* (Intermediate: 30 reps, Novice: 10 rounds of 4 single unders w/ 1 double under attempt)

1 minute rest

Scaling Guide:  15 – 21 minutes

*Women’s “As Prescribed” weights and reps (Rx)

Coaching Tips: 5 rounds is “Rx” for this workout, 4 rounds is for novice. For novice double unders you will do a double under attempt every 4 single unders. We always want to keep pushing forward with our movements, if you have been doing single unders for awhile, this is a good strategy in the workout, to push towards getting those double unders.

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