Tag

Double unders

SKILL: 3 x Max Effort Double under’s WOD: “Michael” 3x 800m Run 50 Back extensions (supermans) 50 sit ups

LIFT: Back Squat – 3 RM WOD: 4 Rounds AMRAP in 1 min KB Thrusters @ 16/12 kg AMRAP in 1 min Double under’s AMRAP...

SKILL: Sled Pulls WOD: 25 HSPU 50 Double under’s 25 OH Lunges @ 45/35 50 Double under’s 25 Sprawls 50 Double under’s 25 Deadlift @...

SKILL: 400m Run for time WOD: 5 Rounds 20 Lunges @ 95/65 30 Double under’s

SKILL: Core game WOD: Friday the 13th Crap Shoot Roll the dice – complete the exercise and reps, roll again! AMRAP in 30 2 –...

SKILL: 90/90 hip mobility WOD: 3 min Farmer lunges @ 30/20 lb DB’s 1 min Rest 3 min Double under’s 1 min Rest 3 min...

LIFT: Jerk WOD: 3x 50 Double under’s 20 T2B 10 Goblet squats @ 24/16 kg

SKILL: 1000m Row WOD: EMOM x 16 odd: 15 Goblet squats @ 24/16 kg even: 30 Double under’s

SKILL: Double under’s – EMOM x 10 WOD: 25 T2B 15 Power Cleans @ 135/85 20 T2B 12 P. cleans @ 155/115 15 T2B 9...

SKILL: 3 sets of max effort ring dips WOD: AMRAP in 12 5-10-15-20 Power Snatch @ 95/65 5-10-15-20 Burpees 10-20-30-40 Double under’s