Wednesday 5.25.11

Here, Coach Carl Paoli of GymnasticsWOD.com demonstrates perfect double unders.  Practice staying in the "hollow position" as Carl does while doing double unders.  

S(kill)WOD:

- 10:00 of Double Unders practice.  See how many you can string together.

Metcon:

10-9-8-7-6-5-4-3-2-1 reps of:
- Burpees with a lateral hop over BB
- Hollow Rocks
Run one 40-yard shuttle after each round (end with a shuttle run).

Do 10 reps of each, and then one 40 yard shuttle.  Do 9 reps of each movement and another 40 yard shuttle.  Continue in this pattern until you do 1 rep of each movement and one 40 yard shuttle. 

A 40 yard shuttle is done by sprinting from the starting line out 10 yards and back to the starting line, then out 20 yards and back, out 30 yards and back, and finally out 40 yards and back.  One of these will be done at the end of each round of burpees and hollow rocks.  You do not need to touch the lines with your hands, just cross over them with your feet.

Post double under results and metcon times to the comments section!  bc