Agility Work, DUs, 20 min AMRAP
We talked a bit about the importance of Agility work back at the end of January. So let’s talk about jumping rope. “Although explorations on the effects and benefits of jumping rope can be traced to the 1850s, earnest studies began in the 1970s. Since then, reams of data show that the act of jumping rope, which causes the repetitive contraction and springing of the calves and hamstrings, develops speed, quickness, agility, balance, and coordination. It also develops aerobic and anaerobic conditioning and tones muscles in the entire body, including the buttocks and waistline. A 150-pound person burns approximately 13 calories per minute when jumping at a pace of 120 rpm (revolutions per minute).” ¹
Now, what about Double-unders? “Double-unders assist with improving agility, balance, accuracy and coordination AND the double-under provides a great neurological stimulus for athletes. Because of the high neurological demand, practice is the only way to improve at this movement, when the practice becomes permanent the change is called learning.” 2
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Tuesday’s WOD
Skill: Agility Work & Double Unders
20 Minute AMRAP
15 Double-Unders
15 KB Snatches (53/35)(Athlete choice or which hand. IE switch every 5, or each round, etc)
15 Kettlebell Swings (53/35)
Cash Out: Calf Stretch BIG TIME and…
video courtesy of MWOD
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