Posts Tagged ‘ Double Unders ’

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



WOD 8/28/2014

Aug 28th, 2014 | By
TalonWODLargeSpace

Strength:
1) 3×10@60% Front Squat
2) 4x20yd Front Rack Walking Lunge

WOD:
4 rounds for total reps:
1:00 ME Double Unders
1:00 ME Cal Row
1:00 ME Box Jump Overs 24/20″
1:00 Rest



WOD 8/19/2014

Aug 19th, 2014 | By
TalonWODLargeSpace

Strength:
1) 8×1@95% Clean
2) 3x 1 Clean+ 2Hang Squat Clean +3Push Jerk@60% C&J

WOD:
3 rounds for time of:
75 Double Unders
12 Deadlifts 225/155
6 Muscle ups



WOD 8/8/2014

Aug 8th, 2014 | By
TalonWODLargeSpace

Strength:
1) 8×1@90% Clean & Jerk
2) 3x Power Clean+Hang Squat Clean+Push Jerk, heaviest possible

WOD:
For time of:
160 Double Unders
40 Pullups
80 Double Unders
20 Pullups
40 Double Unders
10 Pullups



WOD 7/29/2014

Jul 29th, 2014 | By
TalonWODLargeSpace

Strength:
1) 10×3@75% Back Squat
2) 4x20yd Backward Sled drag, heaviest possible

WOD:
AMRAP 12:00
30 Double Unders
6 Thrusters 135/95
12 Toes 2 Bar