141024 Friday – “Skye Dance”

Mobility:  None.


Skill Practice Warm Up:  Spend 10 minutes working up to a challenging push jerk for 3 reps.


Workout:  “Skye Dance” – As many rounds as possible in 15 minutes.

10 round trips 20′ high/20′ low sled push (Advanced: +90lbs, Intermediate*: +50lbs, Novice: empty)

then in remaining time:

5 push jerks (Advanced: 135lbs, Intermediate*: 85lbs, Novice: 65lbs)

10 wall ball (Advanced: 20lb/10′, Intermediate*: 14lb/9′, Novice: 10lb/8′)

15 kettlebell swings (Advanced: 53lbs, Intermediate*: 35lbs, Novice: 26lbs)

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

Scaling Guide:  4 – 6 rounds

Coaching Tips: Nice steady pace on the sled push, this will be the “warm up”. After the sled you will have 10+ minutes for the AMRAP, so pace it accordingly. Break up the elements as needed to make it 10+ full minutes.  Short rest before the jerks because that is one part you really want to do unbroken (an extra clean or two every round is going to add up).

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Compare To:  New Workout!


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