30 Double unders (see below for sub)
20 Squats
10 Kettlebell swings (53/35)
Post rounds to comments.
Coach's Notes. (standard start times of 0545, 0630, and 0700, warm up prior and be ready to "3, 2, 1...Go" at these times)
Compare to last week's AMRAP on 08.28.13. Similar structure and movements, but going a little lighter on the intensity of the individual exercises and a little longer on duration of the WOD. No tomfoolery on the squats, proper depth and full extension at the top. Call your buddy on it if he/she starts faking the funk.
Scaling -- going to switch it up again for DUs. Tuck jumps are too sucky, 3:1 singles let you off easy. Today's sub is lateral hops over a parallette bar or barbell (with plates). Or, use a target 6-8 inches above your reach and do vertical jumps. Either should target those fast twitch calf muscles nicely...you're welcome! Standard scale on KBs. Reduce weight, or use a Russian swing to parallel.
REMINDER -- get your info in to Meg if you are interested in the RxRopes order. If we don't get at least 10, there is no discounted bulk rate. Signup sheets are on the whiteboard
Training Videos.
- "Mic'd Instructor: Double Unders" - Still the best, most comprehensive video I've seen on DU. But watching vids isn't going to make it click, doing them is. Pick a few nuggets to work on and focus on them during the WOD or in your skill work afterwards.
- "Kettlebell Swing Demo" - review of movement standards from Reebok CF One. The descriptions in the "About" tab are worth a quick read.