04.17.2024

Skill
Jumping Rope
Common Faults
1.The Star Gazer

• looking upwards

• landing flat-footed

• wide arms reaching back

2. The Shoulder Burner

• relying on muscle over technique

• stiff arms and wrists

• excessively long rope

3. The Oh Sh*t Jumper

•  erratic bounding (high knees)

• wild arm motion (big circles)

• success at any cost

4. The Piker

• muted hips reaching back

• locked knees/toes forward

• excessive arm use (reaching)
  

Work on jumping between two sets of boxes on either side of you.
Look down
Elbows back drill- squeeze your shoulder blades, hands to hips
 
Clean Warm Up
3 sets
3 reps tall clean
3 reps tall jerks
*work the drill Static Clean Pull Unders in some sets too  https://www.instagram.com/p/C3DBFDxPNvC/

 
WOD
"Super Size"
5 rounds for time
40 DUs or 15-20 attempts or 40 speed steps 
5 clusters* weight changes each round
RD1- 115/85
RD2- 135/95
RD3- 155/105
RD4- 175/125
RD5- 195/135