double under's tag archives

03.03.14

Warm-up 1) 3x400 meter run on 4 minutes 2) Mobility 3) 3-5 rds, 3 TNG Power snatch climbing/ 15 Double-unders. Open WOD 14.1 4) 10 minute AMRAP 30 Double-unders 15 Power snatch (75/55) and/or Barbell 5) 5 Rack thrusters EMOM starting at 135/95 adding 10lbs each set Gymnastics 6) Practice Muscle-ups

03.02.14

1) 3x400 run 2) Mobility 3) 3-5 rds NFT, 3 TNG Power snatches climbing/ 15 Double-unders -Use this to prime your muscles and to establish transition timing.  Open WOD 14.1 4) 10 Minute AMRAP 30 Double-unders 15 Power snatches(75/53) Barbell 5) 3 Front squat + 1 Jerk, 5 sets climbing Gymnastics 6) Practice C2B or T2B Team WOD 7) For time:  100 Front squats (135/95) 100 Bar touch burpees 1 team member must complete 1 rope climb at the top of each minute.

02.22.14

Warm-up 1)  3 rounds on 2 minute clock 15 Kettle-bell swing 5-10 strict Toes to bar (Straight leg)  Rest as needed Barbell 3) 3 rounds on 2 minute clock 10 Deadlift (60%) 10-20 Strict HSPU Conditioning 4) For reps: 2 minute AMRAP-Regional standard Box jump AMRAP (24/20) rest 1 minute 2 Minute AMRAP-Wall-ball(20/14-10') rest 1 minute 2 minute AMRAP- Toes to bar rest 1 minute 2 Minute AMRAP-STO(115/80) rest 1 minute 2 Minute AMRAP-Double-unders Rest as needed 5) Co...

02.18.14

Warm-up 1) 3 rds, 20 Jack variations/ 10 KB swings/ 15 GHD sit-ups 2) Mobility for snatch AM) Barbell 1) 3 Power snatches(165/105) EMOM x 5 2) 5 TNG Squat snatch(135/95) EMOM x 6  3) 20 rep Back squat, add 5 lbs from last day WOD 4) 10 min AMRAP 30 Double-unders 12 Wall ball(20/14-10') Skill practice 5) Practice Kipping/ Butterfly pull-ups or T2B PM) 1) 7 rds each Even- C2B Odd- KBS (53/35) Determine your sweet spot for reps. Maintain some rest for each minute an...

02.16.14

Warm-up 1) 5 rds each, Even min-100 meter run/ odd min-30-50 dub 2) Mobility for lifts Barbell 3) Snatch to max in 15 minutes Rest 10 minutes 4) CNJ to max in 15 minutes 5) 3x20 Front rack lunges 6) Conditioning 10 rds 0f aternating tabata Power clean(135/95) Double-under (0-20 PC, 20-30 rest, 30-50 Dubs, 50-60 rest...etc). Record lowest score for each and total reps for each. 7) Yard work 3x10 DB bench press 3x10 Barbell high pull 3x10 Pendlay row

02.11.14

Warm-up 1) 3 rds, 30 Dub/ 15 Hip ext/ 15 HR Push-up/ 15 GHD AM) Barbell 1) Snatch to max for day in 20 minutes, perform 1-1-1 at 90 % of max for day, 2) 10 Rep Hang clean (3/3) 3) 20 Rep back squat, add 5 lbs from last time WOD 4) 7 Minute AMRAP 3 Thruster (100/70) 3 T2B 6 Thruster 6 T2B 9 Thruster 9 T2B etc. As high as possible in 7 minutes. Gymnastics 6) Practice Butterfly Kip and/or C2B pull-up PM) Conditioning 10 rds ea. Even min-25 Dub/ 6 DB snat...

02.05.14

Warm-up 1) 500 jog/ 40 BFSU/ 35 Squat/ 30 Push-up/ 25 Russian KBS (70/53)/ 20 Strict HSPU/ 15 Strict Pull-up/ 400 run Competition Wednesday- Greek Tragedy WOD 1) "Bia" 5 rounds for time: 5 Deadlift (315/205) 10 Burpees Rest till 20 minutes WOD 2) "Pegasus" 2 rds for time: 25 Wall ball (20/14-10') 100 dubs 25 Power snatch (75/55) Rest till 50 minute mark WOD 3) "Achilles" For time: 2 mile run (4x800, 2nd ave)

01.15.14

Competition Wednesdays Warm-up 1) 3 rds, 30 Double-unders/ 12 Hip extension/ 12 GHD sit-up 2) Work up to heavy clean + 2 front squat + 1 Jerk in 10 min WOD 1) For time: 5-4-3-2-1 Squat clean (225/150) 5-10-15-20-25  Burpee box jump (24/20) Rest till 30 minutes WOD 2) For time: 50 C2B Pull-ups 50 Shoulder to overhead (135/95) 50 Alternating Pistols 50 DB Snatch (75/50) 50 Triple unders Rest till 50 minutes WOD 3) For time: 5-4-3-2-1 Muscle-ups Parallette HS...

01.08.13

Competition Wednesday Warm-up 1) 3 rds, 300 Meter row/ 10 Hip extension/ 10 GHD sit-up 2) In 10 min work up to heavy clean + 2 front squat + 1 Jerk  WOD 1) For time: 100 meter HS walk Rest till 10 minute mark WOD 2) For time: 400 meter run 15 Power clean (225/150) 15 Front squat  15 Shoulder to overhead  400 meter run Rest till 40 minute mark WOD 3) 3 rds for time: 15 Chest to bar pul-ups 20 Alternating Pistol 25 Kipping HSPU (hands to floor, cushion for skull a...

12.27.13

Warm-up 1) Mobility for Lifts 2) 2 rds, 25 Jumping jack variation/ 15 Drop squat/ 10 Squat/ 5 plyo jump/ 5 Strict pull-up Barbell 3) Snatch to max in 30 min 4) CNJ to max in 30 min 5) Front squat 3-3-3-3-3(add five lbs to each lift from last time) WOD 6) 7 rds each Even: 12 Wallball (11/10')(20/14)/ 7 C2B, Odd:25 Dub/ 7 Burpee Core 7) Abs of choice