410 W Geer St, Durham, NC 27701 (919) 907-1233

Practical Tactical

Goal Setting and Programming Workshop

Saturday, February 16th.  RSVP here

WOD for Tuesday 020513 - Click Here For Today’s Schedule
Double Unders                        
Drills and more drills
–Rest–
AMRAP in 15 minutes:
10 Burpee Pullups
20 Air Squats
30 Double Unders

Post Workout Time to Comments
For the skill segment, we will go through a series of jump rope drills, including single leg jumps, single unders, double unders, and tabata intervals.  The CrossFit Open is coming soon and you can almost bet that DUs will make an appearance there at some point.   

For the conditioning workout, if you haven’t mastered your DUs, perform singles in a 2:1 ration (ie, 60 per round).  If you’re close on your DUs and can get some, just not consistently, you should do 30 reps and/or attempts.  See the video below with Greg Amundson about Burpee Pullups.  These require a lot of work and also have a great real world application.

The Burpee Pullup has a tactical, real life application – See what Greg Amundson has to say about it

One Comment
  1. Paul K Reply
    Double Unders are progressing well. Put together a few runs in excess of 20 reps. Most were 10-15. Plenty of misfires, but that's ok. Definitely making forward progress. METCON-RX 4 rds +8 reps. I actually like burpee pullups. They just work for me.

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