3/12/2020: Extra Rest

ON A 7:00 RUNNING CLOCK…

60 Push-up

70 Russian KB Swing

125 Double Under

*In each set, work until the clock expires or the work is completed. If the work is completed, rest the remainder. Add :01 for every rep not completed to the total time.

SCALING *REPS, LOADING, VOLUME*… Push Up: decrease the volume to something athletes can complete in 1:00 / 2:00 / 3:00 respectively. Russian KBS: scale the load accordingly to allow athletes to break the KBS in 1-2 sets / 2-3 sets / 3-4 sets. Double Unders: count every attempt and jump, whether or not it passes under the feet.

*MOVEMENT ADJUSTMENTS*... Push-Up: we can sub a DB Floor Press if an athlete cannot perform Push-Ups. If an athlete cannot press, we can sub Sit-Ups. Russian KBS: we can sub a KB DL to take dynamic movement out, or a Goblet Squat if an athlete cannot hinge. Double Unders: we can sub a Bike sprint (16/13 cal, 20/15 cal, 30/20 cal) if an athlete cannot jump.