A spin on Cindy
Hey! How are your double unders? Feeling solid? Our workout today will not only test our ability to crank them out but also test our overall efficiency with the movement. At first, getting them any way you can is good enough. It will help you feel the rhythm and timing of the movement. In the long run (and in a workout like today’s) being as efficient as possible with our body position with allow us to sustain longer bursts with less fatigue. Do you have to pike your hips or bend your knees to get high enough to get the rope under your feet twice per jump? Over a 20 minute span, that will get old fast. So as we warm up and work on our double unders today, focus on maintaining that hollow body that we love so much from head to toe each time we leave the ground. It will pay off, I promise.
STR:
Press
5-5-5-5-5
WOD:
EMOM 20
5 pullups
10 pushups
ME double unders
*score is total number of double unders
Press: 58# for 5, PR
WOD: 130 DUs! I thought I wouldn’t even get to my rope during this workout, but JT scaled my pull-ups and push-ups incredibly, and I managed 5-8 seconds with the rope per minute (though first minute was more like 30 seconds, which was a big leg up). Then out of nowhere, I *had* double unders. So I expected to do zero DUs, but did tons more. In shock!
Congrats on the DUs!
Congrats, Hillary, that’s HUGE! Not just a DU, but many!
Press: 90#, PR (but form definitely needs improvement)
WOD: Holy scaling, Batman! 70 DUs w/ green band, 30″ box.
This is the rare workout where I was looking *forward* to the double-unders (which, weirdly, got easier as I went along). My arms be like, gimme a break please!
Press:
warm up- 45×5, 80×5, 100×5
working- 120, 140, 150, 160×2 (f)
Not even close to my usual pressing numbers. Ohhhh well it’s near the end of the week and my shoulders are probably fatigued.
WOD: 260 DUs
I started out RX and eventually scaled my pushups to a bench and then to a 30″ box. Eventually scaled the pullups to ring rows, which I didn’t mind because we don’t often do ring rows.
Press- 85# for 5…form felt good
WOD – 10 whole DUs and they were the sweetest ten ever! I scaled myself pretty well, and the DUs are slowly coming along
And I got to have a noon Brosesh!!!
Dayum, Tricia! Go you with the 10 DUs! And a dang strong press, but that is just what I expect from someone as strong as you.
Best takeaway for me this wod is how to get in (and out) a band asap and how to deal with an unruly jumprope. I suffered at least 2 rounds with no rep DUs because my rope got knotted up 🙁
Press: 70#. (75# for 3reps)
Wod: 144# @ green+red , 24″/30″