Tag

Double unders

LIFT: Bench Press – 3 x 5 WOD: AMRAP in 12 50 Wall ball @ 20/14 50 Double under’s 3 Muscle ups

SKILL: Pull ups – 3x ME WOD: AMRAP in 9 95/65# Thrusters 3-6-9-12-15.. etc 30 Double under’s after each set

LIFT: OH Squat – 5 x 2 WOD: AMRAP in 10 5 push ups 10 ball slams @ 20/15 20 double under’s

LIFT: Clean & Jerk – 7 x 1 WOD: AMRAP in 8 Squat jumps 3-6-9-12-15-etc 30 Double under’s after each set

LIFT: Press – 5 x 3 WOD: EMOM x 12 A) 12 Push press @ 95/65 B) 12 K2E C) 24 Double under’s

SKILL: Double under EMOM for 10 min WOD: AMRAP in 10 T2B OH Squat @ 95/65 2-4-6-8-10-12…etc Get as far up the ladder as you...

LIFT: Snatch – 7 x 1 WOD: 15 DB Squat Clean @ 40/30 30 T2B 30 Box Jump @ 24/20 15 DB Thrusters @ 40/30...

LIFT: Clean & Jerk – 7 x 1 WOD: AMRAP in 6 6 Thrusters @ 95/65 6 Burpees – Rest 1 min – AMRAP in...

SKILL: sled push for load WOD: EMOM x 12 odd: 5 Ring dips even: 25 Double under’s

“Filthy Fifty” 50 Box Jumps @ 24/20 50 jumping pull ups 50 KB Swings @ 16 /12 kg 50 walking lunge steps 50 K2E 50...