Skill – Pick something you suck at, and work on it for 20 COMPLETE minutes. If you are awesome at it and want to do it because you are awesome at it, stop. Think about something you hate and need to get better at, and do that. Pick something other than double unders if you are doing the first workout.
Today, you have the choice of two workouts.
1. Flight Simulator
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 DOUBLE UNDERS
You must complete each set consecutively before moving onto the next. Example: I must do 5 consecutive double unders without breaking before I can move to 10 double unders. I must do 10 consecutive double unders before I move to 15 double unders etc. You will start over on the set you were attempting if you do not get the desired number consecutively. Example: If I am on set 25 and I trip on 23 double unders…I will start over and try for 25 again and continue this until I either get 25 consecutive double unders or the time runs out. You must break in between sets. Example: After I complete 5 consecutive double unders, I must come to a complete stop, THEN go to set 10 and so on. Basically do each set unbroken before you move on to the next. There is not modifying, no singles.
Double Unders take a LOT of work to master…put the time in and reap the benefits. You will be surprised how your workouts will improve once you master them.
2. Other WOD
Run 800m then…
Back Squats @ approx. 65% bodyweight
Sit up get ups 35/25
You will be squatting from the rack, using mostly the new room. You all know how to squat, if you squat above parallel your reps for sit up get ups double, every time. (except Leigh-Anne)