January 10, 2020

By January 9, 2020Workout of the Day

SKILL

With a 5 Minute time cap climb the double under ladder as high as you can.

5-10-15-20-25-30 … of
Unbroken drag rope double unders.

Start with a set of 5 and add 5 every round.  Stop and rest between rounds as needed  The highest round you complete is your score. If you fail a round start over at the same rung of the ladder.  You do not need to start over at 5.

If you are new to double unders use a speed rope and start with 1 or 2 and increase by 1 or 2 every round rather than trying to go big with the drag rope.

Metcon

AMRAP in 20 Minutes
20 Box Jumps 24/20″
30 Alternating dumbbell power cleans 50/35 lb
40 Wall ball shots 20/14 lb 10/9′

Workout notes

We have a fairly long workout on the menu today with large sets of three conditioning movements.  For the box jumps practice moderating your pace by taking a breath and the bottom or top of the rep and try to maintain a continuous pace.  When it comes to the dumbbells you will want to choose a weight you can maintain touch and go reps for fairly large sets rather than slugging it out with a dumbbell that is too heavy.  When you move to the wall ball shots, transition quickly but collect yourself and start with a big number so you can knock out most of the reps in that first set. Break up the remaining reps into smaller chunks resting for a short time between each until you finish the round.

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