Warmup:

Grab light KB and rope

200M jog

50 Single Unders

5 KB deadlifts

10 kickers per leg

30 high-jump single unders

10 Spider-Man Lunge w/twist

10 KB Russian swings

20 double unders or 3 attempts

Barbell warmup: With an empty bar, and in clean grip, perform 3 reps of: dip/shrug, dip/shrug/elbow pull, high hang power clean, hang power clean

WOD:

5 Rounds of:

In 4 Min, complete

100M sprint

5 Hang Power Cleans (135/95)

10 Wall Balls (20/14)

15 Am. KB Swings (53/35)

Max Reps – Double Unders

-2 Min Rest Between Rounds

Score = Total Double Unders

Video courtesy of Train FTW.

So, you should get roughly a minute to minute and a half each round for dubs.  That said, you need to move fast through the “buy-in” movements without it being a full-blown sprint (I mean, what is the point of finishing the buy-in in 90 seconds if you aren’t able to breath well enough to do dubs until the 3:30 mark).  And yes, this is one of the days where there is no scale for the dubs.  For those who are still working on dubs, you will get some good practice time in and maybe even hit your first double under!

Scaling Options:

Bar weight -> 115/80 -> 95/65 -> as needed

MB weight -> 14/10 -> as needed

KB weight -> 35/25 -> as needed

Double Unders – No scale

Cool Down:

Calf Stretch on Rig – 1 Min per side

Iron Cross – 1 Min per side