Time for some DUB work!
Hey Friends! Been a while and I hope you’re all staying happy and healthy!
Today we’re going to get some work done with the Jump Rope as we work on our double under technique. We’ll take some time to see how you perform your dubs and then begin the process of identifying movement patterns to help you get more comfortable with doing them.
Once we have spent some time working on your dub performance, we’ll then take that movement and add it into the mix for today’s WOD. The other movements are straight forward and the will be done as an AMRAP for 20 minutes.
The movements are Russian Kettle Bell Swings and Ab Mat Sit Ups. The Russian height swings only take the KB to eye level so we go after these at a higher weight than you’re used to, RX will be 70/53. This work will work the shoulders and upper back as well as focus on really using the dynamic hip extension to push that weight. The AMSU are straight forward and intended to keep allowing work to be done but in a fashion that allows you to breathe. The final movement will be back to your jump rope to complete a series of Dubs (30 is the RX number) or some scaled option based on how you do during the skill portion of class.
All in all, it’s a fun day and a big of a grindy WOD. I got 10 rounds when I tested it, but I bet you can beat me! Now, get in there and get it done!
SKILL: Double Under Work
WOD: AMRAP 20
10 Russian KBS (70/53)
20 Ab-Mat Sit Ups
30 Double Unders