Buy In:

Double Under Skill Work

WOD:

 AMRAP 12 Minutes

5 Chest to Bar Pull-Ups

10 Wallballs (20/16)

20 Double Unders

Cash-Out:

Max 500M Row

For  today’s buy in we are going to spend some time working on developing the double under.  We will spend some time learning the proper technique for the basic bounce, and the power jump.  Then will practice the double under for at least 10 minutes.

The workout is a 12 minute triplet.  The reps are short enough in each movement to transition between each without breaking up sets, if you can find the time to breathe.   For Chest to Bar Pull-Ups the requirement for this movement is when any part of the sternum touches the bar.  To maintain consistency in the reps, a tight hollow body positioned is required.  For the wall-balls, a key factor to failure is not reaching proper depth and not hitting the target with the ball.  As fatigue sets in, you may find yourself shorting the distance on the bottom of the squat.  Stay focused.  If the ball does not hit the target, it means you are no longer “thrusting” upward with your hips.  Instead you are slowing the movement down and throwing the ball with your arms.  Re-focus on driving upward with your hips to hit the target.   The double unders will require focus to maintain a tight hollow body and a consistent jump.

For the cash-out, I want you to get a couple of minutes of rest, then jump on the rower.  Go for a max 500M Row.  Record your time.  Set a goal to beat your time.

 Results