Buy In:

Double Under Skill Work

WOD:

4 Rounds for Time

200M Run

50 Double Unders

Cash-Out:

5 Rounds

Max L-Sit Hold on parallettes

Hollow Rocks for 30 Seconds

 

We are going to spend some time learning, and practicing efficiency in the double under.

Today’s workout was suggested by Lindsay.  She will take all credit for putting you through this.  This is a quick couplet of a short run and double unders.   If you cannot perform a double under after the buy in, then we will scale using a parallette to jump over side to side.

For the cash out we are going to spend some time working our midsection.  Complete 5 Rounds of an L-Sit hold on parallette and then perform a Hollow Rock for 30 seconds.  An L-Sit is supporting your bodyweight in a seated position on a set of parallettes or rings.  Keeping your legs straight and toes pointed out, raise your legs as high as you can.  Hold this position until your feet touch the ground.  A hollow rock is rocking back and forth in a hollow body position while lying on your back.  A hollow body position is when your midsection is “hollow” which means your midsection is held tightly in, while your body “bows” as a result.

Results