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Tag: double


Week 5 Day 2, 10-23-12

Posted by VincentO in WOD. No Comments

23rd October

Warm up:

60 double unders / 60 Kipping pull-ups

Skill:

double unders / Kipping pull ups

or 12 min find:

5 rep Max DeadLift

WOD:

“X” RFT

Run 50m

20 air squats

Run 50m

10 Pushups

Run 50m

20 air squats

Run 50m Rest 1minute

repeat AMRAP until your time is double your first round

score rounds completed




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