Tag

Double unders

SKILL: pistols 5-4-3-2-1 WOD: “The Ghost” 6 Rounds 1 min AMRAP Row for Calories 1 min AMRAP Burpees 1 min AMRAP Double Under’s Rest 1...

SKILL: 3 x Max Effort pull ups WOD: Tabata Thrusters @ 95/65 -Rest 1 min- Tabata Mountain Climbers -Rest 1 min- Tabata Double under’s

SKILL: Tabata Sledge swings WOD: AMRAP in 10 5 Pendlay row @ 135/95 50 Double under’s

LIFT: Back Squat – 3 x 5 WOD: 10 Rounds 20 Double under’s 10 Wall Ball @ 24/20 1 Rope climb

LIFT: OH Squat – 5 x 2 WOD: Friday the 13th Crap Shoot AMRAP in 13 2- 50 Double unders 3 – 10 Goblet squats...

LIFT: Press – 5 x 3 WOD: 12 min AMRAP 6 T2B 12 sit ups 24 double under’s

LIFT: Bench Press – 3 x 5 WOD: EMOM 20 Double under’s 1 strict pull up* *increase pull ups by 1 rep every minute until...

LIFT: Front Squat – 5 x 2 WOD: Partners 3 Rounds 20 stone to shoulder – rep for rep 150 Double under’s – 1 person...

SKILL: KB snatch drills WOD: 8 Rounds 5 KB Snatch per side @ 24/16 kg 10 Ring dips 40 Double under’s -30 sec rest between...

LIFT: Deadlift – 5 x 5 WOD: AMRAP in 12 10 pull ups 20 KB Swings @ 24/16 kg 30 Double under’s