Tag

Double unders

LIFT: OH Squat 5 x 2 WOD: 12 Days of Christmas On the first day of Christmas my true love gave to me, 1 muscle...

Friday the 13th Crap Shoot! SKILL: 5 x 5 Supine Body Rows WOD: Roll the dice and do the work! Repeat! AMRAP in 20 2...

LIFT: Deadlift 5 RM WOD: AMRAP in 15 20 Power snatch @ 95/55 20 Burpees 40 Double unders 15 P. snatch @ 115/75 15 Burpees...

LIFT: Bench press 5×3 WOD: 3 RFT 30 Double unders 20 Ball slams @ 20/15 10 Push press @ 95/65

SKILL: 5 x 2 cliff hanger pull ups WOD: “Run Annie Run” 400m Run 50-40-30-20-10 Double unders Sit ups 400m Run

LIFT: Bench press 5 x 3 WOD: 21-15-9 KB Swings @ 24/16kg pull ups EMOM 10 double unders

LIFT: Back Squat 5 x 3 WOD: AMRAP in 8 10 Lunges 20 Double unders

LIFT: Snatch 7 x 1 WOD: AMRAP in 5 1 Rope climb 5 Deadlift @ 75% 5RM Rest 2 min then…. AMRAP in 5 10...

SKILL: Skin the Cat 3 x 3 WOD: 4 Rounds AMRAP 1 min Front Squat @ 95/65 AMRAP 1 min Double unders Rest 60 sec...

LIFT: Clean & Jerk 7 x 1 WOD: AMRAP in 7 10 Tuck jump Burpees 20 Double unders