The Porch: Three rounds for time of: 225 pound Deadlift, 10 reps 50 Double-unders
Women 135-155
Pack: Three rounds for time of: 185 pound Deadlift, 10 reps 35 Double-unders or tuck jumps
95-115
Puppies: Three rounds for time of: 45-95 pound Deadlift, 10 reps 25 Double-unders or tuck jumps
Buttercups: Puppies: Three rounds for time of: 5-25 pound Deadlift, 10 reps 15 Double-unders or tuck jumps
1. Buy a rope, really
2. Do tuck jumps. Multiple single-unders in no way compensate for the exertion required for double-unders. Stand with your feet slightly inside the width of your shoulders. Bend your knees and lower your body down 8-12 inches. Explode into the air and bring your knees up to your chest in a tucked position. Upon landing, your feet should be in a strong, dorsi flexed or “toes up” position. Use your whole foot to generate power, not just your toes! Maintain good posture in your upper body. Keep your chest and head up. Don’t let your shoulders lean out beyond your knees. This can stress your lower back. Explode off the ground as quickly as possible and repeat for the required number of repetitions.
1 comment:
Big Dawgs:
as Rx’d
Women 155-185
The Porch:
Three rounds for time of:
225 pound Deadlift, 10 reps
50 Double-unders
Women 135-155
Pack:
Three rounds for time of:
185 pound Deadlift, 10 reps
35 Double-unders or tuck jumps
95-115
Puppies:
Three rounds for time of:
45-95 pound Deadlift, 10 reps
25 Double-unders or tuck jumps
Buttercups:
Puppies:
Three rounds for time of:
5-25 pound Deadlift, 10 reps
15 Double-unders or tuck jumps
1. Buy a rope, really
2. Do tuck jumps. Multiple single-unders in no way compensate for the exertion required for double-unders. Stand with your feet slightly inside the width of your shoulders. Bend your knees and lower your body down 8-12 inches. Explode into the air and bring your knees up to your chest in a tucked position. Upon landing, your feet should be in a strong, dorsi flexed or “toes up” position. Use your whole foot to generate power, not just your toes! Maintain good posture in your upper body. Keep your chest and head up. Don’t let your shoulders lean out beyond your knees. This can stress your lower back. Explode off the ground as quickly as possible and repeat for the required number of repetitions.
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