Use the skills / strength section for your warm-up today.
Skills / Strength
Spend 10 minutes working on your jump rope skills.
There are some great jump rope videos from Rage Fitness here (http://www.ragefitness.com/)
Coach’s Tip: Before spending all your time just messing up on double unders, just work different speeds on single unders. Rope control is what you need for double unders. If you have double unders already, work on different speeds. Like running, you need to be able to sprint and the ability keep a slower pace to do 20o in a WOD. If you have doubles, work triples and quads!!!
Fitness Level Substitution: 2 X Single-unders
Equipment Substitution: Tuck Jumps
50 Ring Dips
Fitness Level Substitution: Banded Ring Dips
Equipment Substitution: Narrow Push-ups
Fitness Level Substitution: Banded Narrow Push-ups
Fitness Level Substitution: Banded Push-ups or Knee Push-ups
1600 meter Run (1 mile)
Go through this list, one time, as fast as you can. Post your time to comments.
10 Air Squats
10 Arm Circles Backwards
10 Arm Circles Forward
10 Push-ups (SORRY;)
Fitness Level Substitution: Banded Push-up OR Knee Push-up
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