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Tag: double unders


Week 5, Day 4 / 9-13-12

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13th September

Warm up

3 rounds of:

7 front squat 60% 3 rep max

10 toes-to-bar

 

Skill: Front Squat 1-1-1-1-1

 

WOD

For time:

Row 1000m

Run 1000m

100 double unders

100m tire drag forward

100m tire drag backward



WEEK 2 Day 4, 8-23-12

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23rd August

Warm up

Run 400m / 400 single jumps. Break it up any way

Skill : medball cleans / double unders

WOD

15 Minute AMRAP:

15 Medicine Ball Cleans

15 Box Jumps (24/20”)

15 Double Unders (2 for 1)




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