Warmup:

1:00 jump rope

Spider-Man lunge 30’

One leg RDLs to kick 30’

Inchworm 30’

Bear crawl 30’

5 Med ball squats

5 Med ball Push Press

5 Wall Ball Shots

1:00 jump rope

On rig – Perform 5 reps of: Scap Pull Ups, Jumping Pull Ups w/slow negative, Strict Pull Ups

WOD:

For Time:

50 Double Unders

50 Pushups

50 Double Unders

40 Goblet Squats (70/55)

50 Double Unders

30 Wall Balls (20/14)

50 Double Unders

20 Strict Pull-ups

50 Double Unders

10 Devil’s Press (50/35)

Video courtesy of Marcus Filly.

Today we hit a bit of a chipper with a constant number of Double Unders each time you pick up the rope.  On the higher rep rounds, keep a steady pace going, but look to pick up the pace as the reps decrease in the later movements.

Scaling Options:

Dubs -> 100 Single Unders

Push ups -> off a bench

KB weight -> 55/35 -> as needed

MB weight -> 14/10

Pull ups -> Strict Banded -> Buddha Pull Ups

DB weight -> 35/25 -> as needed

Cool Down:

30 Calf Pedals in Down Dog per side

Child’s Pose – 2 Min