Group Class – Mon, Dec 19

BIO Community Fitness- King George – Group Class

Hollyman (Time)

30 Rounds For Time [30 Minute Cap]:

5 Wallballs (20/14)

3 Box Jumps (30″/24″)

1 Power Clean (225/155)

*Score = Time it takes to complete the workout

Double Under Challenge Day 13 (Checkmark)

Watch this video

>>>  Fault Fixer: “Death Grip”

NOTE: Try to hold the rope with a relaxed grip today!

Skill Workout

3 rounds for quality:

Round 1:  HEAVY  rope

Round 2:  MEDIUM  rope

Round 3:  MEDIUM  rope

30 seconds “Speed Step”  ▶️  (as fast as possible)

30 seconds rest

30 seconds “Penguin Clap”  ▶️

30 seconds rest

30 seconds “Slow” Double Unders  ▶️

Your best effort – please no “single-double”

30 seconds rest

30 seconds “Fast” Double Unders  ▶️

Your best effort – please no “single-double”

2 minutes rest between rounds

Note:   WATCH THIS VIDEO  to see the difference between “slow” and “fast” double unders. In the video I try “slow”, “normal”, and “fast” speeds.