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-...
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![Jump Start Monday](https://static.wixstatic.com/media/38b4e0_61fb704cc2ce4210985ed024f7f49da0~mv2_d_2877_4000_s_4_2.jpg/v1/fill/w_316,h_237,fp_0.50_0.50,q_90,enc_auto/38b4e0_61fb704cc2ce4210985ed024f7f49da0~mv2_d_2877_4000_s_4_2.webp)
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 ...
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![Whipping Wednesday](https://static.wixstatic.com/media/38b4e0_2db9b27518d94b039829c01a4398dcb5~mv2.jpg/v1/fill/w_316,h_237,fp_0.50_0.50,q_90,enc_auto/38b4e0_2db9b27518d94b039829c01a4398dcb5~mv2.webp)
Whipping Wednesday
Skill: Double Unders WOD: Midline Conditioning 3 Rounds For Time: 100 Double-Unders (2:1 singles) 50 Sit-ups
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![Thursday Dubs](https://static.wixstatic.com/media/38b4e0_bc3e1b959b2f48eba0b0a2af73f0102c~mv2.jpg/v1/fill/w_316,h_237,fp_0.50_0.50,q_90,enc_auto/38b4e0_bc3e1b959b2f48eba0b0a2af73f0102c~mv2.webp)
Thursday Dubs
Gymnastic Conditioning: AMRAP 5: 20 Double Unders, 2 Kipping Handstand Push-ups 20 Double Unders, 4 Kipping Handstand Push-ups 20 Double...
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![Working on Humps](https://static.wixstatic.com/media/38b4e0_ebf86604be544de798814879a97fc20e~mv2.jpeg/v1/fill/w_259,h_194,fp_0.50_0.50,q_90,enc_auto/38b4e0_ebf86604be544de798814879a97fc20e~mv2.webp)
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...
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![Monyay Workout](https://static.wixstatic.com/media/38b4e0_476def7173e04d70a05593718c2b6dda~mv2.jpg/v1/fill/w_316,h_237,fp_0.50_0.50,q_90,enc_auto/38b4e0_476def7173e04d70a05593718c2b6dda~mv2.webp)
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...
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![Wednesday WOD](https://static.wixstatic.com/media/38b4e0_478aef481dee46ba9d52b0245da3a677~mv2.jpg/v1/fill/w_275,h_183,fp_0.50_0.50,q_90,enc_auto/38b4e0_478aef481dee46ba9d52b0245da3a677~mv2.webp)
Wednesday WOD
WOD: 5 RFT DU’s - 50 KBS - 11 Push Ups - 15
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![Friday Workout](https://static.wixstatic.com/media/38b4e0_7f2ebe829bcb47e9ae08b2cd098afb4f~mv2.jpg/v1/fill/w_290,h_174,fp_0.50_0.50,q_90,enc_auto/38b4e0_7f2ebe829bcb47e9ae08b2cd098afb4f~mv2.webp)
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...
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![Tuesday Workin Out](https://static.wixstatic.com/media/38b4e0_d259e3bfd4104fcfac159fe4a104d242~mv2.jpg/v1/fill/w_236,h_236,fp_0.50_0.50,q_90,enc_auto/38b4e0_d259e3bfd4104fcfac159fe4a104d242~mv2.webp)
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...