Bench Press 5-5-3-3-1-1-1
AMRAP 7 Minutes:
15 Ground to Overhead 75/53
30 Double Unders
Rest 3 min
400m Sled Pull 135/95
Here is some of the 6am Foundations crew hitting some double unders. All of these guys are getting the hang of the movement, but now its time to start refining. You want to keep a straight and hollow body position. Tucking the legs up, piking the body, moving the hands away from the body are all extraneous movements that will make your double unders inefficient.
Keep your elbows in with your hands at your pockets. Jump up with a tall straight body and turn the rope with your wrists, not your arms. The goal is to do the double under with as little movement of the body as possible. At first, double unders are going to be a bit ugly as people figure them out, but it is important to start developing good habits as soon as possible. So if you are able to get a few, but you are tucking the feet, turning the arms, piking, or reaching out to the sides, practice cleaning it up. Double unders are all about practice and if you force yourself to pracitce better technique, you will become a double under master. The movement will be come boring, and you will actually be able to rest during jump rope portions of WODs.
Here's a great example and explanation of what to do from the legendary Chris Spealler
http://www.youtube.com/watch?v=h7XjUbUpeHE
