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WEDNESDAY, AUGUST 20, 2014

Posts Tagged ‘double unders’

Workout of the Day: Thursday 7-28-11

WOD 1: Kettlebell Sumo Deadlift High Pulls (1 KB), for max weight. 40-30-20-10

WOD 2: AMRAP 15:00

  • 100m Farmers Walk
  • 8 Burpees
  • 20 double unders (3:1)

 

For the farmers walk carry one kettlebell or dumbbell in each hand, scaling groups: A: 26/18, B: 35/26 C: 53/44 E: 70/53





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Workout of the Day: Tuesday 7-26-11

WOD 1: Overhead Squats 5-5-5-5-5

WOD 2: Weighted Lunges 8-8-8-8-8 (bar on back)

WOD 3: Complete for time (10:00 Max)

  • Bear Crawl Down and Back x 3
  • 150 Double Unders (3:1)

$$: 50 Hip Extensions





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Workout of the Day: Friday 7-8-11

WOD 1: Snatch 5-3-1 (record max lift, power or squat snatch.. whatever gets more weight for you today).

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WOD 2: AMRAP 10:00

  • 30 Double Unders
  • 15 Snatch (75/55)

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$$: 200m skipping





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Workout of the Day: Friday 7-1-11

WOD 1: 10-9-8-7-6-5-4-3-2-1 reps for time of:

  • 3/4 BW Squat Clean
  • GHD Sit Ups

Scaling: A/B: groups do 2x Ab Mat sit ups and scale clean weight to whatever is possible. Sub GHD 1:1 for Toes-to-Bar.

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WOD 2: Tabata… (8 rounds of 20 seconds of max reps then 10 seconds of rest)

  • Lunges
  • Double Unders
  • Ball Slams (A: 20/10, B: 30/20 C: 40/30 E: 50/40)





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Workout of the Day: Friday 6-3-11

WOD 1: Board Jump 200m

WOD 2: 50 Hang Squat Cleans (135/95), Max 12:00

WOD 3: EMOM (Every minute on the minute) for 10:00 complete:

  • 10 Push Ups
  • 10 Sit Ups
  • 10 Double Unders





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Wear athletic shoes and apparel. Arrive 10 minutes early and introduce yourself to the other participants, start stretching (as best you know how). There is a basic warm up written on the white board... just start doing that and class will start at about 5 after.


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