Tag Archives: Double under

WOD Tuesday September 16th

Reminder! The normal DeNofa team will not be in the gym tomorrow. Paul will be teaching am classes and Justin will be opening the gym at 4 pm and teaching the evening classes. Warm up # 3 1. Weighted pullups x 3 sets of max reps. Rest 4 minutes between efforts. Choose a weight thatContinue reading “WOD Tuesday September 16th”

WOD Monday September 8th

Warm up # 1 1. Every minute on the minute for 5 minutes: Front squat x 2 reps Rest 1 minute add some weight Every minute on the minute for 5 minutes: Front squat x 1 rep 2. 5 rounds for time of: 15 Wallballs 30 Double unders 15 Pushups Rest exactly 1 minute betweenContinue reading “WOD Monday September 8th”

WOD Wednesday August 6th

Warm up : Glute ham raise x 15 / 1 minute plank / Single leg hip bridge x 10 each 1. For 20 minutes Odds: Max double unders in 30 seconds ( keep a running tally for all 10 rounds ) Evens – Deadlift x 2 2. For time: 1/3 Body weight dumbell snatch xContinue reading “WOD Wednesday August 6th”

WOD Monday June 16th

Warm up # 1 1. Back Squat: 4,4,4,4,4 @ 80% 2. For time: 135 lb Barbell overhead hold x 3 minutes 225lb Deadlift Hold x 3 minutes (hold onto the bar @ the top of a deadlift) 135 lb Shoulder to overhead x 15 225 lb Deadlift x 15 For every time you stop oneContinue reading “WOD Monday June 16th”