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Friday, 15 December 2017 00:00

20171215

Strength: Back Squat 5-3-2-2-1-1-1-1 for a 1RM

5 minutes to find your max unbroken Double-Unders. Use this number for the following EMOM.

WOD:
EMOM 10 Minutes:

Max unbroken Double-unders x 70%
(i.e. if my max is 60. 60 x 70%=42. Therefore I’ll try to hit 42 total-broken or unbroken-every minute.)

Score only successful minutes.

Rest 3 minutes.

Row 500m for time.
Rest 3 minutes
Row 500m faster.

Scale Double-unders to bounding single-unders. Get used to jumping higher-only using your wrists to spin the rope while reducing elbow bending. This will help get you to your doubles faster. For bounding, think like you’re jumping on a pogo stick.

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