Posts Tagged ‘ Double Unders ’

WOD 4/1/2014

Apr 1st, 2014 | By
Shield WOD

Strength
1) 5×1@80-90% Snatch
2) 5×2@115% Snatch Pull

WOD
4 rounds for time of:
6 Hang Power Snatch 135/95
12 HSPU
50 Double Unders



WOD 3/20/2014

Mar 20th, 2014 | By
Shield WOD

Strength:
1) 10@60%, 8@65%, 6@70%, 6@75%, 4@80% Overhead Press
2) 4xME Muscle ups, full recovery between sets

WOD:
AMRAP in 10:
6 Hang Power Snatch 115/80#
12 HSPU
50 Double Unders



WOD 2/26/2014

Feb 26th, 2014 | By
Shield WOD

Strength
1) 8@65%, 8@70%, 6@80%, 6@85% Back Squat
2) 4x40yd Forward Sled Drag

WOD
For time of:
100 Double Unders
50 Burpees Box Jump over
100 Double Unders



WOD 2/14/2014

Feb 14th, 2014 | By
Shield WOD

Happy Valentine’s Day!

Strength
1) 5@65%, 4@75%, 3@85% Power Snatch + Snatch
2) EMOM 6: 2 Power Snatch + 1 Snatch @ 70%

WOD
5 rounds for time of:
10 Chest 2 Bar
30 Double Unders



WOD 2/13/2014

Feb 13th, 2014 | By
Shield WOD

Strength
1) 5@60%, 5@70%, 5@75%, 5#@80% Front Squat
2) 4×15 Thrusters 100/65, rest as needed between sets

WOD
12.4
AMRAP 12 min:
150 Wall Balls 20/14#
90 Double Unders
30 Muscle ups



WOD 2/6/2014

Feb 6th, 2014 | By
Shield WOD

Strength
1) 5×3@75% Snatch
2) 4×4@100% Snatch Pull

WOD
11.1
AMRAP 10 min
30 Double Unders
15 Power Snatch 75/55#



WOD 1/30/2014

Jan 30th, 2014 | By
Shield WOD

Strength
1) 10@60%, 8@65%, 6@70%, 6@75%, 6@80% Back Squat
2) 4x20yd Front Rack Walking Lunge

WOD
3 rounds for time of:
5 Muscle ups
15 Thrusters 115/80#
30 Double Unders



WOD 1/22/2014

Jan 22nd, 2014 | By
Shield WOD

Strength
1) 10@60%, 8@65%, 8@70%, 8@75% Back Squat
2) 4x20yd Backrack Walking Lunge

WOD
For time of:
600m run
60 Double Unders
400m run
40 Double Unders
200m run
20 Double Unders



WOD 1/15/2014

Jan 15th, 2014 | By
Shield WOD

Strength
1) 5×3@80% Clean & Jerk
2) 4×4@100% (of Clean) Clean Pull

WOD
For time of:
150 Wall Balls
rest 90 seconds
90 Double Unders
rest 90 seconds
30 Muscle ups



WOD 12/19/13

Dec 19th, 2013 | By
Shield WOD

Strength
1) 4x ME Push Press @60%
2) 4x ME Pullups/Chest 2 Bar or Muscle ups

WOD
AMRAP in 18 min
10 KB shoulder to overhead 53/35#
50 Double Unders
10 KB Swings 53/35#