Thursday- March 5th

Weekly Warm-Up: 10 min. AMRAP

+ Today's Warm-up Movements:

*Calf Stretch x :30 each

A. 8-minute Double Under Practice

Little tweaks

There are only a few little things left to help you make your double under process flawless.

  • Watch how you are spinning your wrists (You make your rope move through your wrist movements not your arms. If you can feel yourself use your whole forearm to spin the rope then you are doing it wrong. Hold your arms still and use your wrists to make little circles. This will help your rope spin with more precision and not be loose and wobble.)

  • Hold your handles in the center (You don't want your rope to be all wiggly and loose when you are trying to spin it, one way to fix that is holding your handles right in the center. This will create a strong sturdy base for your rope to spin around.)

  • Length of your rope (When you first start double unders you want your rope to be a little bit bigger. Your handles should hit about 4 inches below your armpits. Once you feel confident in your double unders try shortening your rope an inch at a time until it makes the perfect oval around you with little extra space between your head and the spinning rope. A shorter rope is easier to spin and gives your more control. If the rope is hitting you in the ankles when you try and jump you have made it to short, you still want it to touch the ground.)

B. “After Hours”

21-18-15-12-9-6-3

Russian Kettlebell Swings (70/53)

After Each Round:

15 AbMat Sit-ups

30 Double Unders

C. Mobility and Maintenance- can be done at home if needed- but do it!!

* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. (Posters or YouTube videos)

* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

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