30 Double-unders
20 Sit-ups
10 Push press (95/65)
Post rounds completed to comments.
Coach's Notes.
Leverage that dip-drive on the push press with a solid rack position. Connect the bar to your delts on each return to impart as much velocity/momentum as possible on the way back up. Don't let it float out in front!
Count on the push press messing with your DU ability. Commit to 30 DU, or devise a scaling plan and stick to it every round (max reps DU and finish with SU, or 10 DU and 60 SU, etc...). Sub singles at a 3:1 ratio, but if you've been at this for a while it's about time to get serious on improving your DU.
How? A few vids with pointers below if you haven't seen them. Play around with different ropes, maybe back off the speed ropes and work with something heavier so you can "feel" the rope better and work on timing. Bottom line is (no surprises here)...you gotta do them. Remember the 10 skills -- adaptations in accuracy and coordination come through practice: deliberate, repetitive activity that improves function in the nervous system. 3 times a week, finish your WOD by jumping rope. Slowly build up volume, gradually shift focus from singles to DU. It's like magic when all of a sudden...it just clicks.
Training Videos.
- "Fixing the Push Press" - CF HQ vid with Lily Cosgrove critiques common flaws. Good point (for once) in the youtube comments: "Stay off your toes and don't make it a weak push jerk."
- "Mic'd Instructor: Double Unders" - familiar video from Again Faster (8:40).
- "DU Progressions" - from RxRopes (7:30).