12-Minute AMRAP:
5 Burpee Pull-Ups
10 Dumbbell Front Squats, 50/35 lbs
25 Double Unders
WODprep Strategy Top Tips:
Warm-up (10 minutes): Hit some wrist circles, single under, and air squats. Should prepare shoulders and wrists for pull-ups and squats, while activating legs for stability during front squats.
Stimulus: High Transition work with Squat bias
Strategy: The burpee pull-up should be smooth and controlled, using a jumping pull-up as much as possible. Aim for consistent, unbroken sets of squats. Keep double unders relaxed to avoid a spike in heart rate.
- Burpee Pull-up – Use the Jumping pullup technique here. Perform your burpee, and then use a big jump to reduce the amount of upper-body pulling. Can also use a kip swing position if needed
- Double under – The Double unders are increasing today, so make sure you are pacing accordingly. If you are building double under volume, planned breaks may help. Finsd a point above your eye line, relax your fae and shoulders, and make the motion come at the wrist.
Tripping on your Dubs? Check out our video below:
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