Weak skill 15 min …… pull ups, pushups, HSPU, or let’s do Skipping
DOUBLE UNDERS
- ARMS SLIGHTLY IN FRONT OF BODY, ACTION FROM THE WRISTS
- DO NOT BEND KNEES, KEEP UPRIGHT
- STAY RELAXED
- KEEP CORE SOLID
- GET SOLID SKIPS FIRST, DO 100 SINGLES , 100 alternating, 200 alternating right and left do 5-10 ps ..100 high knees… beginning do 50 of everything
- Shadow skipping 40 ps,
- DO JUMP JUMP BIG JUMP
- DO JUMP D/U JUMP
- START LINKING A FEW TOGETHER
- Do 50 single leg D/U, build up to 200 D/U unbrocken then try Triple Unders
Wod “GHOST”, not you can practise all that skipping!
- 6 Rounds for Total Reps in 23 minutes
- 1 minute of Rowing (for calories)
- 1 minute of Burpees
- 1 minute of Double-Unders
- 1 minute Rest
Athletes will work for three minutes straight before resting for one minute. “The Ghost” is a “Fight Gone Bad” AMRAP style workout, where the score is total reps completed at the end of the six rounds. Athletes can keep a running count from movement to movement, or add up all three during their rest period.
With a one minute cap on each movement, today is a great day for athletes who are on the fence of single and double unders to get some good double under practice in.
If short on rowers, stagger heats by two minutes.