DU

Double Under
        You have mastered the Double Under... Now what? This is a movement that has been in every Open Season and has been at every Regional... either for Team or Individuals or both. It first showed up in the 2009 CF Games finale chipper, and Mikko Salo (2009 Male Champion) alternated singles with doubles as he fought to complete 30 reps.
        Its a movement that is "lights out" for some and never becomes an issue, but it is/can be "hit or miss" for a lot of competitors. You need to be able to do these when your forearms are blown up. They need to be automatic when you are exhausted. If you lack the dexterity to write your own name after a WOD because your fingers dont work, you still need to be able to bust out a good set of DU. CF HQ uses them in sneaky ways and at sneaky times, be ready.

     Unless your work for the day says otherwise,
          do this warm up before every DU Goat Work Session

DU Warm Up
     Try to do the following unbroken and try for 2-3 rounds
          1 DU, 1 single, 2 DU, 1 single, 3 DU, 1 single, 4 DU, 1 single, 5 DU, 1 single,
             6 DU, 1 single, 7 DU, 1 single, 8 DU, 1 single, 9 DU, 1 single, 10 DU, 1 single
Day 1
     4 rounds
          25 DU
          50 m All Out Sprint
          25 DU
          1 Strict Minute Rest

Day 2
     2 rounds
          500 m Row (at fastest 500 time + 8 seconds)
          100 Double unders (Goal is no less than 3 sets, but no more than 6 sets)

Day 3
     Immediately after WOD
          4 rounds of
               30 Double Unders
               20 second rest
               5 TTB
               20 second bar hang in full extension
                     Go straight from TTB into into bar hang without dropping from bar

Day 4
     EMOM for 10 minutes
               25 unbroken DU
                     If you break, start over.
                     If you run out of time, record max reps for that round and begin the next round

Day 5
     5 rounds
        5 Double arm Russian KB swing (55/35)
        40 foot KB farmer carry
        5 Double arm Russian KB swing (55/35)
        25 double unders
             Move from KB swings to FC and back to KB swings without dropping KBs

Day 6
     EMOM in 10 mins
          5 Pull Up
          10 push up
          15 DU
             If your minute bleeds over into the next, rest during the remaining time
                of that minute and begin again the following minute. Ignore the clock
                at this point and continue until you have completed 10 rounds

Day 7
     Accumulate 600 DU throughout the day (take your rope to work day)
               Singles do not count towards the total

Day 8
     Immediately after WOD
          4 rounds of
               30 Double Unders
               20 second rest
               5 Dead Lift (275/185)
               20 second DL bar hold in hang
                     Go straight from DL into into bar hold without dropping from bar

Day 9
     4 rounds
          25 DU
          7 Airdyne Calories
          25 DU
          1 Strict Minute Rest