Skill
Double Under Warm Up
Rowing Skills
Handstand Skills
Rope Climb Skills
Sandbag Clean Technique
MetCon
“Sandstorm”
Rx
AMRAP in 25 min of:
2k Row buy-in
-then-
2 Rope Climbs
50 Double Unders
5 Strict Handstand Push Ups
50m Sandbag Front-racked Carry
L2
2 Half-way-up Rope Climbs/4 Laying-to-Standing Rope Pull Ups
50 Double Unders/30 Broken Double Unders
5 Kipping Handstand Push Ups/7 Dumbbell L-Sit Press 45/25
L1
4 Laying-to-Standing Rope Pull Ups
30 Broken Double Unders/100 Single Unders
10 Dumbbell L-Sit Press 25/15
Today we are really focusing on skills. There are 4 main skill components we’ll be touching on. The rowing skills will be very quick, while the double under, handstand, rope climb and sandbag clean skills may take a little longer. For the bigger classes we will set up stations and let you work on the area that could use the most improvement. Even though we may not improve all your skills today, it is recommended to focus on the one that’s hardest for you. Balance is crucial to success so let’s work on those weak points!
The workout is a long AMRAP with a 2k row buy-in. You have 25 minutes for the workout so there’s no need to go all-out on the row. Shoot for a nice consistent pace for the rest of the workout. Most of you will have anywhere from 15 to 18 minutes to get through your rounds so think about your pace before you start.