Tag

Double unders

LIFT: Bench Press – 3RM WOD: Partners – 1 person working, 1 person resting 100 Double under’s 50 Back squat @ 135/95 (BB from ground)...

LIFT: Clean & Jerk – 1 RM WOD: 3 Rounds 40 Double under’s 20 sit ups 200m Run 20 slingshots @ 16/12 kg

SKILL: Squat Ball WOD: AMRAP in 20 5 Power snatch @ 75/55 10 OH Lunge w/ Barbell 40 Double under’s

SKILL: Single leg Deadlift – 3 x 15 per leg WOD: 3 Rounds 1 min max Double under’s 2 min max Muscle ups (sub C2B)...

LIFT: OH Squat – 5 x 2 WOD: 4 Rounds 25 Double unders 10 RDL @ 75/55 (Tempo) 10 Hollow Rock

LIFT: Deadlift – 5 x 5 WOD: AMRAP in 8 30 Double under’s 1-2-3-4-5-6-etc Rope climbs (increase by 1 rep every round)

SKILL: Rope Climbs – 2 min AMRAP WOD: 3 Rounds 10 Cal Bike / Row 20 Ball Slams @ 20/15 100 Double under’s

LIFT: Deadlift – 5 x 5 WOD: EMOM x 10 odd: 10 OH Squats @ 95/65 even: 40 Double under’s

LIFT: OH Squat – 5 x 2 WOD: 6 Rounds 15 Wall Ball @ 20/14 50 Double under’s (sub. 15 squat thrusts)

SKILL: Double under’s – 6 min EMOM WOD: 150 Calories on Assault Bike or Rower -EMOM 5 Thrusters @ 95/65-