Skill
6 rounds:
20 seconds of single unders
10 seconds of rest
20 seconds of double unders
10 seconds of rest

We’ll be hitting jump rope and strict pull up work in our skill sessions on a weekly basis for the next month or so. If you’re keen on working on these movements, check any days that you missed if you want to make them up during open gym!

Alternate between steady single unders, and either double unders or double under attempts. Try to end each of your double under sets intentionally rather than going to failure and painfully whipping yourself every time. It’ll help you not fear the movement!

Workout of the Day
AMRAP in 18 minutes:
16 medicine ball sit ups
12 wall balls
8 kettlebell swings

If you’re looking to get deep into the rounds on this workout, unbroken sets and smooth transitions is the name of the game. The wall ball and kettlebell swing volumes are set up so that barring conservative pacing or an aggressive weight selection, you’ll be able to hit them all in one set if you push to do so. Let yourself recover a bit on the med ball sit ups if you need it.

standard: 12/8 lb ball, 16/12 kg KB
rx: 20/14 b ball, 28/20 kg KB
sport: 30/20 lb ball, 32/24 kg KB
metcon: 6×2:20 on, 0:40 off