Posts Tagged ‘ Double Unders ’

WOD 9/1/2015

Sep 1st, 2015 | By
TalonWODLargeSpace

Strength:
1) Power Clean + Squat Clean+ Jerk: work up to a heavy complex
2) P. Clean+ Squat Clean + Jerk: 5x 2+1+1 @75% from #1

WOD:
AMRAP 3:00 x3 rest 3:00
50 Double Unders
20 KB Swings 70/53#
10 Burpees

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



WOD 8/25/2015

Aug 25th, 2015 | By
TalonWODLargeSpace

Strength:
1) 3x 8 Scapular Elevation & Depression w/ :03 hold at top in Hollow
2) 3x 5 Arch 2 Hollow Swings + 5 Pullups
3) 100 Med Ball Russian Twist, ahap
4) With a 6 min running clock: 0-2 min: 20 Strict Pullups, 2-4 min: 25 Chest 2 Bar Pull-ups, 4-6 min: 30 Pullups

WOD:
Every :90 for 12 min (3 rounds) of:
#1: 100 Double Unders
#2: 35 Wall Balls 20/14#
#3: 12x 20 yd shuttle run
#4: rest

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



WOD 8/20/2015

Aug 20th, 2015 | By
TalonWODLargeSpace

Strength:
1) Jerk Balance: 2×3@50%, 2×3@60%, 2×3@70%
2) Clean & jerk: 3@60%, 2@70%, 2@75%, 2@80%, 2@85%, 2@80%

WOD:
AMRAP 1:30 x6, rest:60
12 Burpees
40m Double Overhead KB Walk 70/53#
ME Double Unders

Post WOD Mobility:
2x 1min per Tricep Smash
2x 1min per Banded Calf Distraction



WOD 8/12/2015

Aug 12th, 2015 | By
TalonWODLargeSpace

Strength:
1a) Back Squat: 3@60%, 3@70%, 3@75%, 3@80%, 3@85%, 3@80%, of 3RM on 7/31
b) 6x 3 Banded Squat Jumps
2) Romanian Deadlift: 3@60%, 3@70%, 3@80%, 2X3@90%, 3@80%

WOD:
AMRAP 16:
200m run
20 Alternating KB fround 2 overhead 70/53#
20 H.R. Pushups
30 Double Unders

Post WOD Mobility:
2x 1min per Hip Smash & Banded Hip Distraction
2x 1min per Suprapatella Smash & Floss



WOD 8/6/2015

Aug 6th, 2015 | By
TalonWODLargeSpace

Strength:
1) Overhead Press: 2×6@75%, 2×4@85%, 2@90%, rest :90 b/t sets
2) 1×15@80% Push Press
3) 3x 10 Pushups against bands+ :30 Pushup Plank hold against band (done immediately after last pushup rep)

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

Post WOD Mobility:
2x 1min per Banded Calf Distraction
2x 1min per Banded Overhead Distraction



WOD 7/28/2015

Jul 28th, 2015 | By
TalonWODLargeSpace

Strength:
1) Snatch Pull+Snatch: 3@65%, 3@75%, 3@85%, 3@70%, 3@80%, 3@90%
2) Snatch grip lift off to knee w/ :03 pause at Knee: 3@100%, 3@110%, 3@120%, 3@130%

WOD:
EMOM 9 min:
5 Thrusters 125/85#
30 Double Unders

Post WOD Mobility:
2x 1min per Overhead Smash
2x 1min per Barbell Adductor Smash



WOD 7/24/2015

Jul 24th, 2015 | By
TalonWODLargeSpace

Strength:
1a) Front Squat: 3@60%, 3@70%, 3@80%, 3×3@85%
b) 6x 1 ME Vertical Jump
2) 3x 20yd Overhead Walking Lunge, AHAP

WOD:
AMRAP 12 min of:
30 Double Unders
15 Clean & Jerks 115/75#

Post WOD Mobility:
2x 1min per Couch Stretch
2x 1min per Anterior Compartment Smash



WOD 7/21/2015

Jul 21st, 2015 | By
TalonWODLargeSpace

Strength:
1a) Back Squat: 3@605, 3@70%, 3@80%, 3@85%, 3@90%, 3@80%
b) 6×1 Max Vertical Jump
2) 3x 15 Banded Russian KB Swings 53/35#

WOD:
AMRAP 3:00 of:
5 Pullups
10 Front Squats 95/65#
rest 3:00
AMRAP 3:00 of:
5 Burpees over bar
50 Double Unders
rest 3:00
AMRAP 3:00 of:
5 Toes 2 Bar
10 Thrusters 95/65#

Post WOD Mobility:
2x 1min per Barbell Quad Smash
2 min T-spine Smash w/ Overhead Extension



WOD 7/17/2015

Jul 17th, 2015 | By
TalonWODLargeSpace

Gymnastics:
1) 4 min Alternating Tabata of: Hollow Rocks, Hollow Scissor kicks
2) 4x 2 Ballups to Invert to Front Lever Tuck w/ ME Hold in Tuck
3) 5 min Practice Ring Support Position

WOD:
EMOM 12:
20 Double Unders
ME Parallete Shoot Throughs w/ Pushup + Dip

Post WOD Mobility:
2x 1min per Anterior Compartment Smash
2x 1min per Tricep Extension Smash



WOD 7/7/2015

Jul 7th, 2015 | By
TalonWODLargeSpace

Gymnastics
1) 3x 6 Jump assisted Rope Pullups w/ :03 Hang
2) 3x 6 Rope Row to Pullup w/ hand over hand
3) 7 min Russian wrap and climb practice

WOD:
EMOM 12 for total reps:
#1: :30 ME Rope Climb, rest :30
# 2: :30 ME HSPU, rest :30
#3: :30 ME Double Unders, rest :30
#4: :30 ME Ring Dips, rest :30

Post WOD Mobility:
2x 1min per Posterior Capsule Smash & Floss
2x 1min per Barbell Calf Smash