Posts Tagged ‘ Double Unders ’

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



WOD 3/25/2015

Mar 25th, 2015 | By
TalonWODLargeSpace

Strength:
1) 9×1@90% Overhead Press
2) 1×8@80% Push Press
3) 3×12 Ring Dips

WOD:
AMRAP 3:00×3, rest :90
5 Shoulder 2 Overhead 115/75
30 Double Unders

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



WOD 3/19/2015

Mar 19th, 2015 | By
TalonWODLargeSpace

Strength:
1) 10 min to work up to 65% 1RM Back Squat
2) Every 2:30 x3: :45 ME Back Squat

WOD:
15 min running clock
0-5:00
AMRAP 5:00
5 Handstand Pushups
10 Pistols
5:00-10:00
800m run for time
10:00-15:00
AMRAP 5:00
30 Double Unders
12 Lunge steps 35/25#

Post WOD Mobility:
2x 1min per Banded Hip External Rotation with Flexion (Pigeon)
2x 1min per Anterior Compartment Smash



WOD 3/10/2015

Mar 10th, 2015 | By
TalonWODLargeSpace

Strength:
1) 3x 6Arch to hollow swings
2) 3x 3Arch to hollow swing +2 Pullups + 1 Chest 2 bar
3) 6x :30 ME Muscle ups, rest :60

WOD:
AMRAP 3:00
200m run
7 Hang Cleans@70% of Power Clean
rest 2:00
3 rounds for total reps
:30 ME Power Cleans @70%, no rest
:60 ME Double Unders, rest :90

Post WOD Mobility:
2x1min per Banded Calve Distraction
2x1min per Banded Wrist Distraction



WOD 3/4/2015

Mar 4th, 2015 | By
TalonWODLargeSpace

Strength
1) work up to 80% 1RM Snatch
2) 6×3@80% Snatch DL off 2″ riser

WOD:
AMRAP 3:00
200m run
ME Double Unders
rest 3:00
4 rounds for total reps of:
:30 ME Calorie Row, rest :60
:30 ME Snatch @80%, rest :60

Post WOD Mobility:
2x 1min Banded Overhead Distraction with External Rotation
2 min Overhead T-spine smash



WOD 3/2/2015

Mar 2nd, 2015 | By
TalonWODLargeSpace

Strength
1) work up to 70% 1RM Front Squat
then
4 rounds of:
:30 ME Box Jumps 24/20″, rest :60
:30 ME Front Squats @70% (from floor), rest :60

WOD:
AMRAP 2:00×4, rest :60
6 Toes 2 Bar
30 Double Unders
6 Lateral Burpees over Bar

Post WOD Mobility:
2x 1min Banded Hip Distraction
2x 1min Banded Calve Distraction