Posts tagged double unders
Workout of the Day - July 17, 2019

Skill
Handstand/Handstand Walk Practice

Conditioning
“Dirty Thirty”
For Time:
- 30 Box Jumps (Rx: 24”/20”, L2: 20”/16”)
- 30 Jumping Pull-Ups
- 30 Kettlebell Swings (Rx: 35#/25#, L2: 25#/15#, L3: 15#/10#)
- 30 Lunges
- 30 Knees-to-Elbows (L2: Clam Crunches)
- 30 Push Press (Rx: 45#/35#, L2: 35#/25#)
- 30 Supermans
- 30 Wall Balls (Rx: 20# to 10’/14# to 9’, L2: 20# to 9’/12# to 9’, L3: 14# to 10’/10# to 9’)
- 30 Burpees
- 30 Double Unders (L2: 75 Singles)

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Workout of the Day - June 20, 2019

Conditioning
For time:
- 18 Alternating Dumbbell Snatches (Rx: 50#/35#, L2: 35#/25#, L3: 25#/15#)
- 800m Run
- 30 Alternating Dumbbell Snatches (Rx: 50#/35#, L2: 35#/25#, L3: 25#/15#)
- 400m Run
- 42 Alternating Dumbbell Snatches (Rx: 50#/35#, L2: 35#/25#, L3: 25#/15#)
- 200m Run

Skill
3 Rounds:
- 1 Minute Double Unders
- 1 Minute Rest
Score = Total Double Unders

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Workout of the Day - May 23, 2019

Strength
Pause Back Squat:
- 5x3 @ Moderate Weight

Conditioning
20 Minute EMOM:
- 1st Minute: 20 Wall Balls* (Rx: 20# to 10’/14# to 9’, L2: 20# to 9’/12# to 9’, L3: 14# to 10’/10# to 9’)
- 2nd Minute: 20 Russian Kettlebell Swings (Rx: 55#/35#, L2: 35#/25#, L3: 25#/15#)
- 3rd Minute: AMRAP Double Unders (L2: Singles)
- 4th Minute: Rest
Score = Double Unders Completed

*If you are doing Murph on Saturday, only do 10 Wall Balls on the first minute.

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Workout of the Day - April 20, 2019

Partner WOD
For time:
- 200 Wall Balls (Rx: 20# to 10’/14# to 9’, L2: 20# to 9’/12# to 9’, L3: 14# to 10’/10# to 9’)
- 200m Run
- 400 Double Unders (L2: DU Attempts, L3: Singles)
- 400m Run
Immediately into:
3 Rounds:
- 1000m Row
- 20 Thrusters (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)

* Split reps with your partner. Run together.

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Workout of the Day - April 17, 2019

WOD #1
10 Minute AMRAP:
- 2 Handstand Push-ups (L2: w/ pad, L3: Pike Presses)
- 2 Pistols (L2: Banded, L3: Box)
- 4 Handstand Push-ups (L2: w/ pad, L3: Pike Presses)
- 4 Pistols (L2: Banded, L3: Box)
*Continue increasing reps by 2

15 Minute break / Warm-up for second workout

WOD #2
3 Rounds for time:
- 10 Front Squats (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)
- 50 Double Unders (L2: DU Attempts, L3: Singles

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