Double Down Thursday
Strength: Hang Clean 5 x 12 @ 60% Body weight WOD: 300 Double Unders RX-every 50 must be done Unbroken or go back to previous 50) F-...
Jump Start Monday
Stamina Squatting (Final Week) Alternating On the Minute x 12 (6 Rounds): Odd Minutes: 3 Front Squats Even Minutes: 6 Back Squats ...
Whipping Wednesday
Skill: Double Unders WOD: Midline Conditioning 3 Rounds For Time: 100 Double-Unders (2:1 singles) 50 Sit-ups
Thursday Dubs
Gymnastic Conditioning: AMRAP 5: 20 Double Unders, 2 Kipping Handstand Push-ups 20 Double Unders, 4 Kipping Handstand Push-ups 20 Double...
Working on Humps
Strength: 1 RM Sumo Deadlift WOD: 18-15-12-9: Kettlebell Swing DB Thruster RX- 30/25 20 x Double Under between each set.
Friday Re-Test
5 rounds for time of: 1 sub-0:45 250-m row 50 unbroken double-unders If the row takes longer than 45 seconds, or if you trip up on your...
Monyay Workout
“Little Havana” AMRAP 15: 150 double-unders F- 100 double-unders L- 75 singles 50 push-ups F-30 push-ups L- 20 knee push-ups...
Wednesday WOD
WOD: 5 RFT DU’s - 50 KBS - 11 Push Ups - 15
Friday Workout
Warm: PVC Only 10 Push Press 10 OH Squat 1 small lap X4 Move prep: WOD 4 rounds for time of: 25 push presses, 95 lb. 50-cal. row 100...
Tuesday Workin Out
Warm: Ring Row 4 x 12 Feet closer to the wall with each set Skill: Double Under Practice 10:00 WOD: 3 RFT Double Under x 55 (2:1...
