30 Apr 14

Skill:  Jump Rope and Double Under Practice X 10:00.  Triple Under anyone?  Don’t just spend this time trying to DU, if you struggle with them.  Use this time to work on other skills as well – crossing the rope, alternating feet, switching things up.  The more rope control you have and the better your footwork, the easier DU’s become.

Conditioning:

For time:

Double Unders  x 100, into…

3 rounds of:

  • Hang Power Clean X 10 @ 95#/65#
  • Bar Facing Burpee X 10

Double Unders X 100

Time ends when you finish the last set of DU’s.  Enjoy!

Mobility:

3 rounds of:

  • Hollow Rock X :30
  • Inchworm (no Push Up) X length of stall mats
  • Cobra Stretch X 5 deep slow breaths.   Do your best to nasal breathe only.  If you cannot nasal breathe, breathe in through the nose, out through the mouth.  Try to do this technique throughout all the movements.  Try this technique as often as you can!

Most of the team from last weekends Spartan Sprint race. John Farmer is not pictured. I think he was ahead of us even before the start :)

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