Posts Tagged ‘ Double Unders ’

WOD 1/22/2015

Jan 22nd, 2015 | By
TalonWODLargeSpace

Strength:
1) 25 min to establish a 1RM Back Squat

WOD:
AMRAP 10 min (ascending ladder of Muscle ups by 3’s)
40 Double Unders
20 Squats
3 Muscle ups
40 Double Unders
20 Squats
6 Muscle ups
40 Double Unders
20 Squats
9 Muscle ups…….

Post WOD Mobility:
2x 1min per Banded Calve Distraction
2x 1min Posterior Chain Floss



WOD 1/7/2015

Jan 7th, 2015 | By
TalonWODLargeSpace

Strength:
1) 7×1@95% Push Press
2) 3×15 Banded Pushups
3) 3x 2 360 degree plank walks

WOD:
AMRAP 12 min:
3 Power Cleans 135/95#
3 Hang Squat Cleans
3 Push Jerks
30 Double Unders

Post WOD Mobility:
4x :30 Per side Super/Front Rack Banded stretch
2x 1min per side (Pigeon) Hip External Rotation in Flexion



WOD 12/31/2014

Dec 31st, 2014 | By
TalonWODLargeSpace

Strength:
1) 3x Pushup 5 Complex
2) 5×2@90% Overhead Press
3) 3x ME Ring Dips

WOD:
For time of:
15-12-9
Shoulder 2 Overhead 115/75#
Pullups
*40 Double Unders after each round



WOD 12/22/2014

Dec 22nd, 2014 | By
TalonWODLargeSpace

Strength
1) 5@70%, 5@80%, 2@90%, 3×1@95% Back Squat
2) 3×20 Barbell Hip Bridges

WOD:
For time of:
30-20-10
Double Unders
KB Swings 70/53#
Shoulder 2 Overhead 135/95#



WOD 12/8/2014

Dec 8th, 2014 | By
TalonWODLargeSpace

Gymnastics
1) 4x 1min hollow body plank holds, rest :60
2) 4x :30 Parallete L-sit holds, rest :60
3) 4x 10 Parallete Shoot Through + Pushup + Dip

WOD
For time of:
50-40-30-20-10
Double Unders
Tuck Crunch (Hollow-tuck-hollow)



WOD 12/2/2014

Dec 2nd, 2014 | By
TalonWODLargeSpace

1) 3x :15 Parallete L-sit holds
2) 4x 1 min Handstand holds (facing wall)
3) 4x Handstand Wall slides

AMRAP 3:00, rest :60
parallete shoot through + pushup + dip
AMRAP 3:00, rest :60
Double unders
AMRAP 3:00
Alternating Pistols



WOD 11/21/2014

Nov 21st, 2014 | By
TalonWODLargeSpace

Strength:
1) 10@60%, 8@70%m 5×5@85% Back Squat
2) 4x 20yd Front Rack Walking Lunge

WOD:
AMRAP 5:00x 2, rest 2:00
30 Double Unders
5 Deadlifts 225/185#



WOD 11/19/2014

Nov 19th, 2014 | By
TalonWODLargeSpace

Gymnastics:
1) 4x 1min Tuck 2 Hollow Body
2) 4x 3 Pike to headstand to handstand
3) 4x 3 Wall Slides (side to side facing wall)

WOD:
AMRAP 12 min:
5 Handstand Pushups
10 Alternating Pistols
30 Double Unders



WOD 10/28/2014

Oct 28th, 2014 | By
TalonWODLargeSpace

Strength:
1) 5x 1 Overhead Press+2 Push Press+ 3 Push Jerks @ 80% Overhead Press
2) 3×2 Strict Muscle ups
3) 3×2 Kipping Muscle ups

WOD:
AMRAP 10:
50 Double Unders
10 Toes 2 Bar
1 Bar Complex of: Power Clean+Front Squat+Push Jerk 155/105#



WOD 9/11/2014

Sep 11th, 2014 | By
TalonWODLargeSpace

Strength:
1) 3x Pushup 5 Complex
2) 25 min to establish a 1RM Front Squat

WOD
3 rounds for time of:
30 Double Unders
20 KB swings 53/35#
30 Double Unders
20 Toes 2 Bar