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February 26, 2020

SKill

With a 5 Minute time cap climb the double under ladder as high as you can.

5-10-15-20-25-30 … of
Unbroken drag rope double unders.

Start with a set of 5 and add 5 every round.  Stop and rest between rounds as needed  The highest round you complete is your score. If you fail a round start over at the same rung of the ladder.  You do not need to start over at 5.

If you are new to double unders use a speed rope and start with 1 or 2 and increase by 1 or 2 every round rather than trying to go big with the drag rope.

WOD

AMRAP in 20 Minutes

5 Strict Pull-ups
10 Burpee Box Jumps 24/20
15 Sit-ups

Workout notes

We have long one on the menu today!  Yesterday’s workout featured some heavy lifting along with a high volume of push-ups.  This workout is a bodyweight triplet starting with the always difficult strict pull-up.  Just like push-ups they tend to fall off pretty quickly so you’ll want a scaling option and strategy that makes sense for you.  Using a band or rings for ring rows are obvious options but jumping pull-ups, passing through some part of a strict rep are also a great option.  After you get through the pull-ups you’ll have a big set of burpee box jumps to work on.  They’ll take the most time and test your cardio so move quickly but at a controlled pace so you don’t redline too quickly.

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