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double unders

October 21/15: Sneaky EMOM

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Strength:

5 @ 60%, 5 @ 65%, 5 @ 70% for floor press

WOD:

EMOM for 10 minutes of

5 pull-ups

10 hand release push ups

20 double unders

Cool Down:

10 x 50m sprints

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October 15/15: Squat Snatch Practice

barecove55

Strength:

Squat snatch 10 x 1 at 80-95% of one rep max

WOD:

3 Rounds for Time

Max wall balls in 2 minutes (20/14)

rest 30 seconds

Max shoulder-to-overhead in 90 seconds (155/105)

rest 30 seconds

Max double unders in 1 minute

rest 1 minute

barecove55

October 12/15: Whose Afraid of Bears?

Skill:

EMOM for 10 minutes

Even: 30 double unders

Odd: box jump at 90% of max height

WOD:

3 Rounds for Time

5 bear complex (135/95)

10 pull-ups

Rest 3 minutes then 2 Rounds for Time

10 clean and jerks (135/95)

15 toes-to-bar

Rest 2 minutes then 1 Round of

10 wall balls

10x 10m bear crawls

October 5/15: Double Under Practice

Skill:

Double under flight simulator–do them unbroken or start over

5-10-15-20-25-30-25-20-15-10-5

WOD:

4 rounds for time

400m run

30 kettlebell swings

15 box jumps

 

September 30/15: Ladders Can be Dangerous

Strength:

3 x 5 at 85% of your 1 rep max of the floor press

WOD:

50 double unders

45 kettlebell swings

40 double unders

35 hand release push-ups

30 double unders

25 push jerks (115/75)

15 handstand push-ups

10 double unders

 

September 23/15: 8 rounds, Bring Your Kettlebell

baby pcf

Strength:

5×5 floor press at 80% of 1 rep max

WOD:

Rounds for time

40 double unders

20 russian twists with a kettlebell (53/35)

10 shoulder to overhead, 5 left and 5 right, with kettlebell

baby pcf

September 18/15: Double-Unders & Deadlifts

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Strength:

400m as heavy as possible farmer’s carry

WOD:

3 rounds for time

75 double unders

10 deadlifts (255/185)

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September 10/15: Open WOD 14.1

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Strength:

5×5 with PVC pipe–snatch balance and overhead squat, then break down of the squat snatch

WOD:

10 minute AMRAP

15 power snatches (75/55)

30 double unders

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September 2/15: Double unders, Deadlifts & Handstand Push-ups

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Strength:

3 rounds

10 sit-ups

30 second plank hold

10 sit-ups

15 leg raises

10 sit-ups

15 hollow rocks

10 sit-ups

WOD:

3 rounds for time

100 double unders

10 handstand push-ups

10 deadlifts (245/155)

5 handstand push-ups

5 deadlifts

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August 25/15: Who loves squat cleans, deficit push-ups and box jumps?

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Skill:

6 minutes, every minute on the minute of 25 double under (or double under practice).

WOD:

10 minute AMRAP

5 squat cleans (135/95)

10 deficit push-ups

15 box jumps

then for time

100 sit-ups

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