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Tag: double under


WEEK 3, Day 2 / 8-28-12

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28th August

Warm up

–     5 rounds of:

run 200m / 20 situps

Skill

– Find max clean 3-3-3-3-3

WOD –

5 rounds for time of:

7 power clean (185/125)

10 toes-to-bar

30 double under


WEEK 2 Day 3, 8-22-12

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22nd August

Skill: Stretch/Hold

Warm up

burgner warm up

PVC / training bar hang cleans

3 WOD MWM

12 Minute AMRAP:

12 Hang Cleans (135/85 lbs)

12 Double Unders (2 for 1)

12 Step Lunges



WEEK ONE / Day Five 8-17-12

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17th August

Warm up
-3 rounds of: KB Snatch 3 each arm and 3 air squats
Skill
-Toes to Fly-away- Bar
WOD
-20 minutes to find you max unbroken doubleunders


WEEK ONE / Day Three 8-15-12

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15th August

Warm up
Tabata Situps
Skill
-Double under and Pull ups
WOD
10!
Air squat/ Press 115&65#/ Situp


Grand Opening WOD Practice Day 4

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9th August

20 min time cap

100 unbroken double unders

-run 100 meters every time you fail



Grand Opening WOD Practice Day 1

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6th August

20 minute AMRAP
20 DBL UDRS
15 sit-ups
10 wall balls



UnBlocked

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18th July

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Sticks n Stones

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10th July

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Stay Ahead

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5th July

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The Shorty

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28th June

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Recent WODs

Ready for some pain and gain? Bring everything you've got because we are going to push it! Don't forget to log those times and check your profile to track your progress. LETS go!

Week 6 day 5

Warm Up:

Run 500m For time

30 sit-ups for time

Skill:

Find Your 1 RM Dead Lift

1-1-1-1-1

WOD:

For Time:

21-15-9 reps of

Squat Clean (95/65lbs)

Box Jumps ( 24/20”)

Week 6 Day 4

Warm Up

Run 200m / 100 single jumps / 40 double unders

Skill

Find your max 5 rep Full Snatch

WOD

5 Rounds for reps

In 2 minutes complete

200m run...

Week 6 Day 3

Warm Up:

3 rounds of:

Row 100m fast

Row 100m relaxed

Skill:

30 Turkish Getups total

WOD:

3 RFT

15 KB Swings @ 1/1.5pood

2 for 1 wall balls x 10

5 ring dips