Posts Tagged ‘ Double Unders ’

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



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