Tag Archives: Double unders

WOD Monday January 27th

Warm up: 2 minutes on a thing / 15 GHD sit ups / 15 GHD raises   Back Squat Every minute on the minute for 4 minutes: 5 reps Rest 2 minutes Every minute on the minute for 4 minutes: 4 reps Rest 2 minutes Every minute on the minute for 4 minutes: 3 repsContinue reading “WOD Monday January 27th”

WOD Monday October 21st

Warm up: Bike, row or run for 2 minutes /  then two rounds of 8 Kang squats / 12 sit ups Back Squat: 5 x 4 @ 80% 2. For time: 60 Double unders 30 Wallballs 15 Bar Muscle ups 30 Wallballs 60 Double unders  

WOD Wednesday July 18th

Warm up: 2 minutes of jump rope / 12 Burpees NUTTSCanadian Armed Forces Lt. Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group, was killed by an improvised explosive device that detonated during a joint footContinue reading “WOD Wednesday July 18th”

WOD Monday January 15th

3 MORE DAYS TO GET SIGNED UP!! The Havoc Games are coming January 27th! Teams of 2! Click for more info! Nutrition Challenge Meeting this Sunday!! Cost for the Challenge is $20!  Schedule: 8:15-9:00 AM – Weight and Measurements 9:00 -10:00 AM – Listen and Learn about the Challenge 10:00 – 11:00 AM – Workout  WarmContinue reading “WOD Monday January 15th”

WOD Monday November 20th

Warm up:  100′ High skip / 100′ side shuffle / 50′ Bear crawl / 100′ Butt kickers / 10 GHR / 10 GHSU Every 90 seconds for 15 minutes: Overhead squat x 2 reps (start with 75% and build) 2. For time: 100 Double unders 80 Kettlebell swings 40 Wallballs 20 Pullups *Unbroken anyone?    Continue reading “WOD Monday November 20th”

WOD Wednesday November 8th

Warm up: 1 minute of jump rope / 4 minutes of empty bar work As many rounds as possible in 12 minutes of: 2 Heavy ass power cleans 200 meter run At the 15 minute mark: 8 Rounds for time of: 18 Double unders 12 Double leg mountain climbers 6 Pullups (back of the neck to the bar)Continue reading “WOD Wednesday November 8th”

WOD Wednesday October 18th

Warm up: 2 rounds of: 1 minute of jump rope / 10 Hang power snatches As many Rounds as possible in 12 minutes of: 1 Heavy ass power snatch 2 Muscle ups or deficit handstand pushups 3 High ass Box jumps Rest 2 minutes As many rounds as possible in 12 minutes of: 10 GluteContinue reading “WOD Wednesday October 18th”

WOD Friday July 21st

Warm up: 400 meter run / 10 burpees For time: 30 Bench press @ 115 / 83 30 Double unders 30 Pushups 30 Double unders 30 Pushups 30 Double unders 30 Power cleans @ 115 / 85 30 Double unders 30 Power cleans @ 115 / 83 30 Double unders 30 Bench press @ 115Continue reading “WOD Friday July 21st”