Warm up: Get ready to lift weights / Dynamic mobility / Empty bar work Every minute on the minute for 6 Minutes: Do 1 clean and add 1 front squat every minute. The last set should be 1 clean + 5 Front squats Rest 1 minute: Repeat with heavier weight Rest 1 minute: As manyContinue reading “WOD Wednesday August 26th”
Tag Archives: Double under
WOD Wednesday August 19th
Warm up: 400 meter run / 10 Wallballs / 10 Burpees For time: 60 Pullups 100 Double unders 50 Wallballs 100 Double unders 40 GHD Sit ups 100 Double unders 30 Handstand Pushups 50 Double unders 20 Burpees 50 Double unders 10 Muscle ups 50 Double unders
WOD Monday July 27th
Warm up: 2 minute jump rope / Band pull aparts / 1 minute squat hold / Empty bar overhead squats Overhead squat: 5 sets of 3 reps 2. 3 Rounds for time: 50 Double unders 25 Wallballs (Unbroken?)
WOD Wednesday July 15th
“MANnie” 5 Power snatches @ 145 (each snatch is followed by 1 overhead lunge per leg) 50 Double unders 50 Sit ups 4 Power snatches @ 155 (each snatch is followed by 1 overhead lunge per leg) 40 Double unders 40 Sit ups 3 Power snatches @ 165 (each snatch is followed by 1 overheadContinue reading “WOD Wednesday July 15th”
WOD Wednesday June 24th
Warm up: Stretch your calves / Warm up you deadlifts 12 Rounds for time: 1 Rope climb 200 meter run 1 Heavy ass deadlift 20 Double unders
WOD Friday June 19th
Warm up: Empty barbell work Power clean: 8 x 2 @ 85% 2. 6 Rounds for time: 12 Handstand pushups 24 Double unders 12 Kettlebell snatches @ 1.5 / 1 pood ( 6 per side ) 24 Double unders
WOD Wednesday June 10th
Warm up: Get ready to run For time: 800 meter run 20 Pullups 40 Double unders 20 Pullups 800 meter run 40 Pushups 20 Double unders 40 Pushups 800 meter run
WOD Friday May 29th
Warm up: X walk / Butt kickers / Toy soldiers Deadlift: 10, 8, 6, 4, 2 2. “Annie” 50,40,30,20,10 reps for time of: Double unders Sit ups
WOD Tuesday May 19th
Warm up: Band work / Pushups Strict Press: 5 Reps every 75 seconds for 6 Sets 2. For time: 12 Wall climbs 50 Double unders 10 Handstand pushups 40 Double unders 8 Wall climbs 30 Double unders 6 Handstand Pushups 20 Double unders 4 Wall climbs 10 Double unders 2 Handstand pushups
WOD Friday April 3rd
Warm up: 20 Single leg hip bridge / 20 good mornings Deadlift 3 x 15 reps 2. 12 Rounds for time: 3 Thrusters 6 Step overs 12 Double unders / 12 Lateral jumps
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