Make sure that you are working on your weaknesses before and after WODS.  Especially those dreaded double unders 🙂 Also look into getting a rope that is measured just for you.  RX makes a great rope! http://rxjumpropes.com/

Double-Unders

Jumping rope combines speed, agility, coordination, balance and even endurance into a single movement. Advanced jump rope moves, such as the double-under, add a power component as well. The two basic types of jumps are the single-under and the double-under. Single-unders are regular jump roping where the rope passes beneath your feet once with every jump. Double-unders are where the rope passes underneath your feet twice with every jump.

Requirements for the double-under: The jump rope passes under your feet two times with a single jump.

Double-unders are a difficult skill to learn, so don’t get frustrated. Add a couple minutes of double-under practice to your warm-up and you will be a pro in no time!

Here are a few tips to perfect your double-under:

  • Look straight ahead to maintain balance.
  • Keep body upright and balanced with the weight on the balls of the feet.
  • Jump only high enough to clear the rope (1 inch off the ground)
  • Land lightly on the balls of your feet.
  • Keep your elbows close to your sides.
  • Relax and don’t forget to breath!

http://www.youtube.com/watch?v=hXovowbMsLE

SHort & FAST

25 Double Unders

10 Deadlifts

25 Double Unders

600 Meter Run

10 Deadlifts

25 Double Unders

10 Deadlifts