10 min AMRAP
-Ikey shuffle through ladder while partner is in gymnastic hold (L-sit or handstand)
Teams of 3 (2 if small number of people)
Use agility ladder
Basic: https://www.youtube.com/watch?v=NcXII4U9fiQ -ickey shuffle (0-39 )
Faster: https://www.youtube.com/watch?v=iGA1P0D_P4o
With high knees and skill: https://www.youtube.com/watch?v=I-kY0TAys6g (0-1:20)
-one partner gets in handstand free standing is Rx. partners may spot if team of 3, or the wall can be used)
-other partner completes ikey shuffle ladder once before handstand partner comes down.
alternate partners until each partner goes once
then switch to L-sit
-one partner gets into L-sit (Rx = ankles hip height or higher. Scale = knees above hips)
-other partner completes ikey shuffle ladder once before L-sit partner lowers feet, or fails
alternate partners until each partner goes once
then switch to handstand
A rep is counted every time a partner gets through the ikey shuffle.
NO REP if:
– agility ladder is distorted by foot
– ikey shuffle partner misses a step
– gymnastic hold fails before ikey shuffle is complete
– ikey shuffle partner starts before gymnastic hold is initiated
Score = total number of reps
Then
WOD 2= Double under race to 400.
10 minute time cap.
Teams of 2. Try not to have two efficient people on the same team.
Each team member works for 1 minute at a time. alternating each minute.
Each partner Must do double-unders unless injured, even if it is a single jump at a time. The goal here is double under practice
Then WOD 3= Jump for height.
Partner 1 will jump from a stand still and touch the wall at the highest point possible. Partner 2 stands on a box and marks the Partner 1 height with a piece of tape or chalk.
Partners switch places (partner 2 jumps, partner 1 records)
When Partner 1 does the second jump s/he will switch the hand that touches the wall.
total of 6 attempts per partner 3 on each hand.