http://store.rxjumpropes.com/black-ops/
Jump Rope will be a big part of up and coming W.O.D.s. So find a solution. One that can aid you in learning the Double Under is why I recommend the above. You may also try speed ropes from Again Faster or the Aero Speed Rope that Trey, Dan and I have. All great ropes for around $30.00.
Meet at the Track
Warm Up
- Running Drills x40 yds (20 out 20 back)
- Butt Kicks
- High Knees
- Karaoke
- Backwards Run
- Lateral Shuffle
- Straight Arm Pose
- Dive + Drive (1st five steps)
**All of the above x2
- Air Squats x12
- Samson Stretch x12 steps
- Pigs on Skates x12
- Para-Plyo Jump x12
- Shoulder Leads - Across Chest - Overhead x12
- Games Push Ups x12
**FLYING BURPEE - A.K.A. Burpee Broad Jump - No Clap - Just Broad Jump
Stay Strong!
-Johnny
Worst day I've had in a long time. Felt like I had to hurl after first round. Also had to leave cause Anne had to go to work early. I'll be back!
ReplyDelete30:40 - should have scaled the last round to use Randal's body weight.
ReplyDelete29:41. That kind of sucked.
ReplyDelete28:35. As a guy at the track said "BRUTAL"!
ReplyDeleteThat stunk.
ReplyDeleteTime: appx. 34:00
I might have walked the last ten meters of lunges, sorry for that.
You're all better for it!!!!! That is definitely one of the longer domains that we visit. Great job Wolfpack!
ReplyDelete