Tuesday 4 December 2018 – Today’s menu: Double Unders!

It’s Tuesday already and today we’re back to working on the double under! We will start by dedicating our skill work on the dubs and then take them right into the WOD.

This is a movement that you have to work on, but when you get it, it’s yours. Spend the time progressing through the various scales, single unders into high single unders. Then, work on getting a rhythm of a few singles into one double. 1-1-1-1-2-1-1-1-2-1-1-2, etc. Listen to the coaches, they can see what you’re doing that is impairing your ability. One piece of advice, relax your arms.

After we spend some time working on this very specific skill, we’ll take them right into todays workout. The WOD is a 15 minute AMRAP broken down like this: 30 Dubs, 15 Power Cleans (115/80), 30 Dubs, 15 Toes to Bar.

Strategerie: This WOD is 15 minutes long and you should get through multiple rounds. If you are having trouble getting the 30 dubs, then do as many true double unders as you can in say one minute, then transition. If you are on the 1 single 1 double pattern, then just do the 30 total. Whatever assists you to get better with them. Power Cleans are moderately heavy, but not a weight you need more than 2-3 sets. More DUBS (See above), then 15 Toes to Bar. Again, scale here as you need to, but if you are doing Knees to Elbows or Knees to 90, still work on doing them while kipping. That is the path to success.

As always, finish up by giving your fellow athletes their props! We’re all in this together.

Skill: Double Unders

15 min AMRAP
30 double unders
15 Power Cleans (115/80)
30 double unders
15 Toes to Bar


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