Tag

Double unders

STRENGTH: Clean & Jerk 5 x 1 @ 90% WOD: AMRAP in 15 25 Double under’s 15 KB Swings @ 24/16 kg 10 Push Press...

REMEMBRANCE DAY WOD: “Nutts” 10 HSPU 15 Deadlift @ 250/185 25 Box Jump @ 30/24 50 Pull ups 100 Wall Ball @ 20/14 200 double...

STRENGTH: Press 5 x 2 WOD: 3 Rounds 30/20 Push ups 100 Double unders 30 KB Clean & Press @ 24/16 kg

SKILL: Core Complex 10x WOD: “Ghost” 6 Rounds 1 min AMRAP Row for Calories 1 min AMRAP Burpees 1 min AMRAP Double Under’s Rest 1...

STRENGTH: Press 5 x 2 WOD: 10-9-8-7-6-5-4-3-2-1 V-ups 25 Double unders after each set

SKILL: Double under drills WOD: 20-18-16-14……….4-2 DB Lunge Steps @ 50/35 (suitcase) 5 Dips b/w each set

STRENGTH: Press 4 x 3 WOD: 100 Double under’s (sub 300 single skips) 50 KB Swings @ 24/16 kg 25 Thrusters @ 95/65

PARTNER WOD: 5000m Row 400 Double Under’s 300 Wall Ball @ 20/14 200 Hang Power Cleans @ 95/65 100 Burpees over Bar

SKILL: Sled pulls WOD: 5 min Burpess 4 min Wall Balls @ 20/14 3 min Double under’s 2 min Assault Bike 1 min Air Squats

STRENGTH: Bench Press 3 x 5 WOD: AMRAP in 10 28 Double under’s 7 KB Snatch – R @ 24/16 kg 7 KB Snatch –...