Skill #1:
Tabata of Double Unders
Note: Sub is attempts or tuck jumps ONLY. NO SINGLES
Skill #2:
2 Strict Weighted Chin Ups every 30 seconds for 6 minutes
Note: sub for weighted chin ups is strict body weight chin ups or negative ring rows (normal speed row up, slow decent down)
WOD:
8 min AMRAP
8 Burpees
6 V-Ups
2 Rope Climbs
Note: Sub for v-ups is bent knees, then sit ups.
Sub for rope climbs is 3 up/downs PLUS 3 knee raises on the rope. Last resort is 10 ring rows
Score: # double unders or tuck jumps/weight used for chin ups/rounds + reps
Tabata of Double Unders
Note: Sub is attempts or tuck jumps ONLY. NO SINGLES
Skill #2:
2 Strict Weighted Chin Ups every 30 seconds for 6 minutes
Note: sub for weighted chin ups is strict body weight chin ups or negative ring rows (normal speed row up, slow decent down)
WOD:
8 min AMRAP
8 Burpees
6 V-Ups
2 Rope Climbs
Note: Sub for v-ups is bent knees, then sit ups.
Sub for rope climbs is 3 up/downs PLUS 3 knee raises on the rope. Last resort is 10 ring rows
Score: # double unders or tuck jumps/weight used for chin ups/rounds + reps