141024 Friday – “Skye Dance”
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).
Compare To: New Workout!