Tag

Double unders

LIFT: Press – 5 RM WOD: “The Ghost” 6 Rounds 1 min. Row for Cal. 1 min. Burpees 1 min Double under’s Rest 1 min

SKILL: Max Handstand WOD: “Filthy Fifty” 50 Box Jump @ 24/20 50 Jumping pull ups 50 KB Swings @ 24/16 kg 50 walking lunge steps...

LIFT: Snatch – 7 x 1 WOD: 4 Rounds 10 T2B 20 Russian twist @ 16/12 kg 30 Double under’s

LIFT: Press – 3 x 5 WOD: KB ANNIE 50-40-30-20-10 Double unders KB Swings @ 24/16 kg

LIFT: Back Squat – 3 x 5 WOD: FRIDAY THE 13TH CRAP SHOOT AMRAP in 15 Roll the dice – complete the exercise and reps...

SKILL: Handstand skills WOD: 7 Rounds 7 shoulder to overhead @ 115/85 7 C2B pull ups – EMOM 10 Double under’s –

LIFT: Press – 3 x 5 WOD: 50 push ups 50 Double under’s 50 Box jumps @ 24/20″ 50 Double under’s 50 KB Swings @...

SKILL: 400m sprint – for time WOD: AMRAP in 9 10 Front Squat @ 155/105 20 Ball Slams @ 20/15 30 Double unders

LIFT: Snatch – 7 x 1 WOD: 5 Rounds 5 K2E 10 Russian twist / side @ 16/12kg 25 Double under’s

LIFT: Clean & Jerk – 7 x 1 WOD: Partner’s complete AMRAP in 14 Partner A) 10 Body Rows & 5 HSPU Partner B) max...