Posts Tagged ‘ Double Unders ’

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



WOD 2/25/2015

Feb 25th, 2015 | By
TalonWODLargeSpace

Strength:
1) 6x Scapular Elevation and Depression
2) 3x 8 Arch to hollow swings
3) 3x 2 Arch to hollow to 2 Pullups to 2 Chest 2 Bar Pullups
4) Every :45 for 8min: 5 Chest 2 Bar Pullups

WOD:
Talon Challenge WOD#2:
“Randy”
75 Snatch 75/55#

Post WOD Mobility:
4x :20 Box Shoulder Stretch
2x 1min per Posterior Chain Smash and Floss



WOD 2/19/2015

Feb 19th, 2015 | By
TalonWODLargeSpace

Strength:
1) 6×3@80% Overhead Press
2) 1×8@70%+5# Push Press
3) 3×8 Ring Dips

WOD:
AMRAP 3:00×3, rest :90
30 Double Unders
10 Box Jumps 24/20″

Post WOD Mobility:
2min Overhead Tspine Smash
2x 1min per Banded Calve Distraction



WOD 2/16/2015

Feb 16th, 2015 | By
TalonWODLargeSpace

Gymnastics:
1) 4×2 Bar Ballups
2) 4×4 Bar Ballups to Front Lever tuck (:20 Hold)
3) 8×4 Front Lever tuck pulls: https://www.youtube.com/watch?v=cVdb8oUGKAw

WOD:
3 rounds for total reps:
:60 ME Double Unders, rest :30
:60 ME Parallete Shoot Throughs, rest :90

Post WOD Mobility:
2x 1min per Tricep Smash
2x 1min per Banded Elbow Extension



WOD 2/11/2015

Feb 11th, 2015 | By
TalonWODLargeSpace

Strength:
1) work up to 75% of 1RM Clean & Jerk
2) Every :30 for 8min: 2 Clean (squat) & Jerks @75%
3) 4×4 Clean Deadlift with :10 Eccentric Lower @95%

WOD:
AMRAP 3:00×4, rest :90
5 Clean & Jerk 135/85#
10 Toes 2 Bar
30 Double Unders

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



WOD 2/5/2015

Feb 5th, 2015 | By
TalonWODLargeSpace

Strength:
1) work up to 75% of 1RM Snatch
2) Every :30 for 8min: 2 Snatch (Squat) @75%
3) 4×4 Snatch DL with :10 Eccentric Lower @95%

WOD:
AMRAP 2:30×4, rest :90
30 Double Unders
15 Snatch 75/55#

Post WOD Mobility:
2x 1min per Banded Overhead Distraction
2x 1min T-Spine Roller with Overhead Anchor



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