Posts Tagged ‘ Double Unders ’

WOD 7/2/2015

Jul 2nd, 2015 | By
TalonWODLargeSpace

Strength:
1a) 3@60%, 3@70%, 3@80%, 2×3@90%, 3@80% Front Squat
b) 6×2 Box Jump 24/20″, immediately after each set of Front Squats
2) 3x 15 Banded Russian KB Swings, AHAP

WOD:
EMOM 9:
5 Thrusters 115/75#
20 Double Unders

Post WOD Mobility:
2x 1min per T-spine smash w/ Overhead Extension
2x 1min per Posterior Capsule Smash & Floss



WOD 6/22/2015

Jun 22nd, 2015 | By
TalonWODLargeSpace

Strength:
1) work up to a heavy single Front Squat
2) 4×1@90% Front Squat + 4×1 *Vertical Jump
*1 vertical jump to be performed immediately after 1 Front Squat

WOD:
Every 3 min, complete 1 round for 12 min:
30 Double Unders
10 KB Swings 70/53#
10 Goblet Squats
30 Double Unders

Post WOD Mobility:
2x 1min Barbell Quad Smash
2x 1min per Barbell Calve Smash



WOD 6/15/2015

Jun 15th, 2015 | By
TalonWODLargeSpace

Gymnastics
1) 4×2 Ring Ballups
2) 10x 1 Tuck Front Lever Negative from Inversion (:05 negative w/ :03 Pause in front Lever)
3) 4×2 Straight Body lowers (:05 negative)

WOD:
AMRAP 3:00 x 3, rest :90
50 Double Unders
20 Alternating Pistols

Post WOD Mobility:
2x 1min per PSOAS Smash
2x 1min per Banded Calve Distraction



WOD 6/10/2015

Jun 10th, 2015 | By
TalonWODLargeSpace

Strength:
1a) 7×1@90% Front Squat
b) 7×1 Max Vertical Jump
2) 3×15 Barbell Hip Bridge, AHAP

WOD:
AMRAP 3:00 x3, rest 3:00
50 Double unders
20 KB Swings 70/53#

Post WOD Mobility:
2x 1min per Banded Calve Distraction
2x 1min per Barbell Quad Smash + LAX Glute Smash



WOD 6/1/2015

Jun 1st, 2015 | By
TalonWODLargeSpace

Strength:
1) work up to a heavy single Overhead Press
2) 4×1@90% Overhead Press (from #1), 1×15@70% Push Press
3) 3x ME Banded Pushups
WOD:
AMRAP 3:00:
6 Front Squats 155/105#
6 Burpees Over Bar
rest :60
AMRAP 3:00:
ME Double Unders
rest :60
AMRAP 3:00:
6 Front Squats 155/105#
6 Burpees Over Bar
Post WOD Mobility:
2x 1min per Banded Bully
2x 1min per Couch Stretch



WOD 5/27/2015

May 27th, 2015 | By
TalonWODLargeSpace

Strength:
1) 2x 10 Arch to hollow swings on rings
2) 3x 3Arch to hollow swing to 2 Pullups to 1 Chest 2 Bar
3) Every :30 for 30 reps: 3 Strict Chest 2 Bar Pullups
WOD:
AMRAP 6:00 x2, rest 3:00
3 Power Cleans 165/115
30 Double Unders

Post WOD Mobility:
2x 1min per Overhead Distraction with External Rotation
2x 1min per Banded Calve Distraction



WOD 5/12/2015

May 12th, 2015 | By
TalonWODLargeSpace

Gymnastics

1) 2x :30 Hollow Body Rocks
2) 3×3 Straight Body Lowers (Dragon Flags)
3) 4x 4 Candlesticks to Jump

WOD:
For time of:
“Annie”
50-40-30-20-10
Double Unders
Situps

Post WOD Mobility:
2x 1min per Banded Calve Distraction
2x 1min per Anterior Compartment Smash



WOD 5/6/2015

May 6th, 2015 | By
TalonWODLargeSpace

Strength:
1) Accumulate 3:00 of Parallete L-sit holds
2) 3x 1min Handstand holds
3) 6 sets @ 55% of max UB Handstand Pushups

WOD:
4 rounds for time of:
25 Hollow Rocks, 50 Double Unders, 25 Arch Rocks

Post WOD Mobility:
2x 1min per Banded Calve Distraction
2x 1min per T-spine Smash



WOD 4/23/2015

Apr 23rd, 2015 | By
TalonWODLargeSpace

Strength:
1) 2x 8 Arch to hollow swings
2) 3x 3 Arch to hollow swings to 2 Pullups to 1 Chest 2 Bar
3) 15,12,9,6,3 Unbroken sets of Pullups, rest as needed between each set

WOD:
For time of:
100 Double Unders
40 KB Swings 70/53#
75 Double Unders
30 KB Swings
50 Double Unders
20 KB Swings

Post WOD Mobility:
2x 1min per Banded Overhead Distraction with External Rotation
2x 1min per Banded Calve Distraction



WOD 4/16/2015

Apr 16th, 2015 | By
TalonWODLargeSpace

Strength:
1) work up to a heavy Push Press then
2) 3×5@80%, 1×8@70%
3) 3x ME Ring Dips

WOD:
3 rounds for time of:
15 Deadlifts 205/145
60 Double Unders
rest :60 between rounds

Post WOD Mobility:
4x :20 Box Shoulder Stretch with Distraction
2x 1min per Banded Calf Distraction