6/18/17 WK4 D7 "How To Double Under & Ring Dip"

June 17, 2017

WU - Coach Led 0:00-10:00

 

Double Under Rhythm & Timing & Practice (Endurance) 10:00-25:00

10x1 Double Under (beginner)(single,single,double rhythm)

10x20(:30)(advanced) (meaning you can do DU)

(find an appropriate jump rope length

and learn how to rotate at the wrist to drive the rope around twice) 

 

 

Ring Dip Set-up & Practice (Endurance) 25:00-40:00

 

14x4(:45) (use a band attached to the rings at a resistance that

you can do 10 reps and start to feel failure)

 

 

 

Met-Con 40:00-55:00

12 AMRAP

20 DU/10SSD

10 WB 20/14

5 Dips

5 T2B/K2E

 

 

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