WOD / BLOG 7-16-13

16 Jul

Tuesday July, 16 2013

Skill:

5-Bench Press (yea we do it)

10-Pull-Ups

Try to stay with a rotation of every 2 min.

20 Min

notebook

You’ve got red welps all over your arms and ankles, and friends, family, and co-workers are starting to think you’ve gone off the deep end. Yeah, that’s right, you’ve been practicing double unders again, and not being able to do them is driving you crazy. The cause of many folks frustrations and hours upon hours of practice time devoted to a movement that seemed like a breeze when we were little. Now, it seems like the one thing you can’t get, but once you’ve learned them and have become proficient at them, they can be used as an active rest (Yes, Jordan, I said an active rest. They’re kind of like your recovery runs but for time!) during metcons.

Keys to a good double under:

Tight core – If you can keep your core tight, the rest of these tips should fall into place.
Fast Hands – Not fast arms or elbows, you just want to move the hands at the wrist to develop rope speed and tension
Hands slightly in front of hips – This will keep the rope in a consistent position the entire time you’re jumping
Bigger VERTICAL Jump – It doesn’t have to be humongous, but it does have to be straight up and down with your feet fully extended at the ankle. This means no butt kicking and your hips, knees, and toes will be in a straight line when looked at from the side.
Consistency – This means sucking up crappy times in the workouts for a month or so in order to make progress with this skill. You may be able to do double unders on your own after the WOD, but it’s being able to do them in a WOD that’s important. Don’t be shy, and don’t be afraid. Anyone who can do them proficiently will tell you it was something they had to practice before they got good at them.

WOD:

100- Double Unders
25 Pull-Ups
25-Push-Ups
25-Sit-Ups

3 Rounds for time

20 Min Cap

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