Tag

Double unders

SKILL: Max Height Box Jump WOD: 25 Burpees 50 SLDL @ 75/55 25 Double under’s 50 pull ups

LIFT: Press – 5 x 4 WOD: Teams of 3-4 = all working for total combined reps Complete 2 Rounds 2 min AMRAP Assault Bike...

LIFT: Back Squat – 3 x 5 WOD: 3 Rounds 20 push ups 100 Double under’s 20 KB Snatch @ 24/16 kg

SKILL: Burgener Warm up & Prep WOD: 1-2-3-4-5-6-7-8 Squat Clean @ 155/105 40 Double under’s after each set

LIFT: 10 min EMOM 1 Squat Clean + 1 Hang Power Clean WOD: 100 Wall Ball for time @ 20/14 -EMOM 20 Double under’s-

SKILL: Hang Power Snatch WOD: 5 Rounds 40 Double under’s 5 Hang Power Snatch @ 105/75 5 OH Squat 10 Bar Facing Burpees

SKILL: Sled Push for load WOD: 100-80-60-40-20 Double under’s* 25-25-15-10-5 Thrusters @ 75/55 *sub 60-50-40-30-20sec Assault Bike

LIFT: OH Squat – 3 x 5 @ 75% 5RM WOD: AMRAP in 8 5 pull ups 10 push press @ 95/65 25 Double under’s

LIFT: 5 sets of: 1 Squat Clean + 1 Hang Power Clean + 1 jerk @ 75% 1RM WOD: 50 Double under’s 40 sit ups...

LIFT: Back Squat – 3×5 WOD: 15 / 10 Calorie Assault bike Buy in then 2 Rounds of 15 Ring Row 45 double under’s 15...