01.12.19

Compare to Saturday 12/5/15

Warmup

Grab a partner and work together of 6 min
1 Person Holds a Plank, 1 Person Bear Crawls Down and Back, Switch then;
1 Person Holds the bottom of a Squat, 1 Person Duck Walks Down and Back, Switch then;
1 Person Hangs from the Pull Up Rig, 1 Person Broad Jump Burpees Down and Back, Switch

Start over from the beginning if time allows

Mobility

Joint Mobility/Group Stretch x 6 min

Skill

Review Double-unders
– Review proper rope length, starting posture, and how to avoid pikes and pulls by correcting posture.

Then start jumps with no rope and build a cadence, firing from the toes:
5 singles to 1 double
3 singles to 1 double
Single, Double
Doubles
– No piking or donkey kicks (pulls)
– Jump from the forefoot pushing off of the ground into your toes

Then 15 min to complete a Double Under Flight Simulator

P – 20-40-60-80-100-80-60-40-20
L- 10-20-30-40-50-40-30-20-10
F -4-8-12-16-12-8-4 S

Rest when needed. Do not move on until you have gotten the prior set unbroken (start at zero for that set on every miss)
If you finish, use the remainder of the 15 min to see how many you DU’s can get unbroken.

Metcon

3 Min AMRAP, rest 1 min and pick up where you left off for a total of 4 rounds

3 Power Cleans
6 Push-ups
9 Wall Balls

P- 135/95,Hand Release, 30/20
L-115/75, 20/14
F – 95/65, 14/10