Tag

Double unders

LIFT: Deadlift – 5 RM WOD: 3x 10 Body Rows 20 Box Jumps @ 24/20 10 Pull ups 20 Double under’s

SKILL: 1000 m Row for time WOD: AMRAP in 12 5 pistols 10 C2B pullups 20 Double under’s

LIFT: Jerk – 1 RM WOD: 2 Rounds 1 min skipping 1 min AMRAP ball slams @ 20/15 1 min skipping 1 min AMRAP V...

SKILL: 3 x max reps Double under’s WOD: 3 Rounds 25 wall ball @ 20/14 10 Clean & Jerk @ 135/95

SKILL: Tabata ring plank WOD: 4 Rounds 10 OH KB lunge steps 20 slingshots 30 KB Swings @ 24/16 kg 40 Double under’s

SKILL: 3x max reps HSPU WOD: 150 KB Swings @ 24/16 kg 100 Double under’s 50 Box Jumps @ 24/20 100 Double under’s 150 KB...

SKILL: Tabata Row Sprints for Calories WOD: 20 min Cap 50 Burpees 40 Double under’s 30 sit ups 20 Alternating DB Snatch @ 45/25 10...

SKILL: 3 min H2H KB Swings WOD: 100 Double under’s then…. 3 Rounds 7 Deadlift @ 75% 5RM 7 C2B pull ups then… 100 Double...

LIFT: Clean & Jerk – 3 RM WOD: “The Ghost” 6 Rounds 1 min Row for Calories 1 min Burpees 1 min Double under’s Rest...

SKILL: Cone drills – zig zag sprint WOD: 4x 5 pullups 10 DB cleans @ 40/25 20 Double unders