WHITEBOARD – 13 July 2011
WORKLOAD:
Dryland:
10 Double Unders
20 Double Unders
30 Double Unders
40 Double Unders
50 Double Unders
40 Double Unders
30 Doublet Unders
20 Double Unders
10 Double Unders*All sets to be performed unbroken. If you fail anywhere in the set you must restart that set. Post the time to complete and any failures.
**For a sub lower the double unders to something that is managable (Example set: 5, 10, 15, 20, 25, 20, 15, 10, 5, Example set: 2, 4, 6, 8, 10, 8, 6, 4, 2)
***IF you do not have double unders then work with singles (30, 60, 90, 120, 150, 120, 90, 60, 30)
****Cap the workout at 20 minutes if sets not completeWater-lover:
20 Minute Swim
*Everytime your body comes in contact with the ground of the pool or you support yourself on the side of the pool you must get out of the pool and perform 5 burpees.
**Post total laps & penalties during 10 minute duration
NOTES: Simple ones today. Keep it easy and control your breathing for either WOD. For jump ropes remember to not go for the “pregnant belly” look and get stress in your back. Try to keep on your toes and keep the glutes slightly active in the jumps.
Beyul Training 
I may do both.
That’s because all you’ll do for the swim is hang on to the side for 20 minutes.
16 laps
10 consecutive DU in 20 minutes = lots failures and practice
I’ll chalk it up as skill day.
swim swam swum. i rule.
11:00 for singles. Awful.
dryland:
4:34. no failures.
11 Laps ( 22 lengths ) in 20:00
no burpees