Skill
With a 5 Minute time cap climb the double under ladder as high as you can.
5-10-15-20-25-30 … of
Unbroken Double Unders.
Start with a set of 5 and add 5 every round. Stop and rest between rounds as needed The highest round you complete is your score. If you fail a round start over at the same rung of the ladder. You do not need to start over at 5.
If you are new to double unders start with 1 or 2 and increase by 1 or 2 every round. If you are capable of 200+ Double Unders in a row attempt Triple Unders or start with 20 and add 20 every round.
WOD
AMRAP in 20 Minutes
5 strict pull-ups
10 left arm dumbbell snatch 50/35 lb
10 right arm dumbbell snatch 50/35 lb
200M Run
Workout notes
Today’s workout is a longer duration AMRAP with two bodyweight movements and a light weightlifting movement. Start each round with a set of strict pull-ups. Break up the set as needed. Single reps are fine as long as you keep moving. If strict pull-ups aren’t in the cards today scale to a band or ring rows. We’re seeing the dumbbell snatch in a slightly different format that usual. Complete ten reps on each arm prior to leaving on your run. Use a weight light enough that you could perform them as TnG if you wanted to. The run represents a large part of the workout so push the pace and try to get back into the gym to give yourself time for the other movements.