Warmup:
50 Single Unders
25 SUs on L-leg
25 SUs on R-leg
30 Alternating Single Unders
30 Dubs or 3 attempts
10 Spider-Man Lunge
5 Inchworm to Hip Snap (see vid below, courtesy of Invictus Fitness)
10 thoracic high fives
Warmup on Rig: On rig, perform 5 reps of: Scap pull up, Kip Swings, Strict Pull Ups or Jumping Pull Ups, Kipping Pull Ups of Ring Rows
The cobra to hip snap helps teach you the optimum landing position coming up in a burpee
WOD:
For Time:
5 Rounds:
20 Double Unders
10 Push Ups
Immediately into…
4 Rounds:
30 Double Unders
10 Pull Ups
Immediately into…
3 Rounds:
50 Double Unders
10 Burpees
Immediately into…
2 Rounds:
100 Double Unders
10 Burpee Pull Ups
Video courtesy of Train FTW. Demo of the Burpee Pull Up. Today, we see a series of descending set couplets, one right after the other. The common things in these, as the sets go down, the DU reps increase, and the complexity of the burpee or pull up movement increase. Best advice I can give is, try to drop into a stead rhythm on the dubs, especially as the reps increase later on. A steady pace will keep you from being out of breath on the gymnastic part of each round.
Scaling Options:
Double Unders -> 2X Single Unders
Pull Ups -> Buddha Pull ups -> Ring Rows -> Table Row
Burpee Pull Ups -> Burpee Jumping Pull Ups
Video courtesy of State of Fitness
