It's that time of year again! Winter is almost over and spring time is upon us. That also means it's competition season and that its that time of year to make weight! Most people run, we skip! Skip with a rope that is. One of the best cardio workouts you can get is with a Jump Rope! We swear by jump ropes! It's low impact and twice as effective for conditioning and calorie burn. The jump rope icon Buddy Lee used nothing but a jump rope when he was preparing for the Olympics in wrestling. It's been documented in numerous research studies that skipping rope is better for you that running. So, prepare for a month of inTENSE Cardio work with a jump rope.

*PERFORM 100 SKIPS AND 25 DOUBLE UNDERS BEFORE EACH SET!

1. 4 X 25 HINDU SQUATS
2. 4 X 25 SIT-UPS
3. 4 X 25 JUMPING SPLIT LUNGE
4. 4 X 25 PULL-UPS
5. 4 X 25 LEG LIFTS
6. 4 X 25 HINDU PUSH-UPS

Have fun and enjoy! Post your time by commenting!

PART 1 (WOD) >> NO PARTITION, 1 RFT

1. 400 M/DU/HK
2. 10 MUSCLE UP’S
3. 20 HSPU’S
4. 30 OH SQUATS (67#)
5. 40 PULL-UPS
6. 50 THRUSTERS (67#Y)
7. 60 LONG JUMPS
8. 70 PUSH PRESS (45#)
9. 80 PUSH-UPS
10. 90 STIFF LEG DEADLIFTS (67#)
11. 100 BACK SQUATS (67#)
12. 400 M/DU/HK
    

PART 1 (WOD) >> SUPERSET, 1 RFT

1. 50-40-30-20-10 SQUATS
2. 45-35-25-15-5 PUSH-UPS
3. 400 M/DU/HK
4. 40-36-32-25-24-20-16-12-8-4 DB SNATCH (L&R)
5. 400 M/DU/HK
6. 30-24-18-12-6 BOX JUMPS
7. 27-21-15-9-3 PULL-UPS
8. 400 M/DU/HK
9. 20-16-12-8-4 DB SQUAT THRUST, HANG SQUAT CLEAN, THRUSTER
10. 18-14-10-6-2 DIPS
11. 400 M/DU/HK
12. 10-8-6-4-2 HSPU’S
13. 9-7-5-3-1 PISTOL SQUAT (1 REP = L&R)
14. 400 M/DU/HK
    

PART 1 (WARM-UP) >> 1 RFT

1. 15 MINUTE ROPE SKIP

PART 2 (WOD) >> NO PARTITION (INDEPENDENCE DAY), 1 RFT

1. 50 SQUAT THRUSTS
2. 50 ROCK & ROLL JUMP (FROM STANDING, SQUAT, SIT, ROLL BACK, ROLL FORWARD, STAND, JUMP, REPEAT!)
3. 50 HINDU SQUATS
4. 50 HINDU PUSH-UPS
5. 50 PULL-UPS
6. 50 V-UPS
7. 50 YARD BEAR CRAWLS (OR ACROSS THE MAT)
8. HANGING KNEES TO ELBOWS
9. 50 LUNGES (EACH)
10. 50 PUSH-UPS
    

PART 1 (WARM-UP) >> 1 RFT

1. 15 MINUTE ROPE SKIP
   

PART 2 (WOD) >> NO PARTITION (INDEPENDENCE DAY), ALL 76 REPS EACH, 1 RFT

1. ROCK & ROLL JUMP (FROM STANDING, SQUAT, SIT, ROLL BACK, ROLL FORWARD, STAND, JUMP, REPEAT!)
2. WALL BALL
3. BOX JUMPS
4. PULL-UPS
5. KB SWINGS
6. BURPEES
7. HANGING KNEES TO ELBOWS
8. PUSH-UPS
9. SQUATS
10. JUMPING SPLIT LUNGE
    

PART 1 (WARM-UP) >> 5 ROUNDS FOR TIME (RFT)

1. 10 CLEANS (MEN 135#, WOMEN 65#, TEENS 75#)
2. 15 PUSH-UPS
   

PART 2 (WOD) >> 1 RFT

1. 400 M/DU/H
2. 20 HANG SQUAT CLEAN, LUNGE, LUNGE, SPLIT JERK (M 95#, W 55#, T 65#)
3. 30 PULL-UPS
4. 400 M/DU/HK
5. 30 BOX OR LONG JUMPS
6. 30 WALL BALLS
7. 400 M/DU/HK
8. 20 HANG SNATCH, OH LUNGE, OH LUNGE (M 45#, W 25#, T 35#)
9. 30 SLAM BALLS
10. 400 M/DU/HK
11. 30 KB SWINGS (50#)
12. 50 PUSH-UPS