A
DU Skills
10 mins to practice skills and drills
PRIMER
0:20 SIngle Unders
20 Penguin Hops
20 Double Tap Penguin Hops
Advanced can attempt triples, criss cross, or set up GHD for WOD
B
ACCURATE
10 Rounds For Time [20 Minute Cap]:
5 Unbroken Double Unders
15 AbMat Sit-ups
200/150 Meter Row
10 Unbroken Double Unders
15 AbMat Sit-ups
200/150 Meter Row
15 Unbroken Double Unders
15 AbMat Sit-ups
200/150 Meter Row
….
50 Unbroken Double Unders
15 AbMat Sit-ups
200/150 Meter Row
Row and sit ups stay the same, DUs increase by 5 every round.
*Score = Time it takes to complete the workout Rx+ option of GHD sit ups, only expereinced atheltes. **Scaling option for those learning DU’s is to just get through the reps and not worry about unbroken or do attempt that same number of DU’s- mark as scaled though if you don’t hit them unbroken!
