Double Unders's tag archives

04.15.14

Warm-up 1) 3 Wall walks/ 10 Box jump (24/20) EMOM x 5 2) Practice HS walking Barbell 3) Clean and jerk to max for day, then 3x2 at 80-85% of max for day 4) Front squat 3-3-3-3-3+ (70, 70, 70, 80, 90%) Conditioning 5) For time: 100 Dubs 50 C2B Pull-ups 50 HSPU 50 T2B 100 calorie row 10 Muscle-ups If performing with a partner each must complete 100 dubs prior to dividing up the rest as needed. Gymnastics 4) Cooldown Bar muscle-up Practice

02.28.14

Warm-up 1) 3x400 meter(80%) run on 4 minute clock 2) Mobility 3) Work up to 3 rep TNG Power snatch to heavy in 5 sets  Open WOD 14.1 4) 10 Minute AMRAP 30 Double-unders 15 Power snatches(75/53) Barbell 5) 20 Rep Squat, add 5 lbs from last time Gymnastics 6) 5 rds each  Even-10-15 Burpees Odd-10-15 C2B Pull-ups

02.21.14

Warm-up 1) 400 Meter run, rest till 4 min, 400 meter run 2) Hip and ankle mobility 3) Max height box jump in 3 attepmts Barbell  4) 20 Rep Back squat, add 5 lbs from last session 5) Power clean + Squat clean, 5 sets heavy WOD 6) 12 minute AMRAP 30 Squat clean thrusters (165/110) 150 Dubs 15 Muscle-ups MentalWOD (optional) 7) 7 Bar touch burpees every 20 seconds x 3 minutes 5 Bar touch burpees every 20 seconds x 3 minutes

02.15.14

Warm-up 1) 3 x 10-20 Srict HSPU, rest 2 minutes after each set 2) 3 x 10-20 T2B, rest 2 minutes after each 1) Deadlift 60%x10x3 sets, rest 2 minutes after each 2) For reps:  2 minute AMRAP-Regional standard Box jump AMRAP (24/20) rest 1 minute 2 Minute AMRAP-Shoulder to overhead (115/80) rest 1 minute 2 Minute AMRAP-Wall-ball (20/14-10') rest 1 minute 2 Minute AMRAP-Double-unders rest as needed 3) Cool down- Practice C2B pull-ups and or ring muscle-ups

01.21.13

1) 1 round every 3 minutes x 3 rds total, 300 Meter row/ 15 Hip extension/ 15 GHD sit-up 2) Mobility for Muscle-up 3) 3 rds, NFT: 3-7 Muscle-ups/ 5 Wall walks/ 10 Pistols AM) 1) 1 Snatch + 6 OHS x 5 rounds, Increase load along the way, rest 2 minutes after each rd. First snatch can be power or squat 2) Hang clean (anyway) 20 rep max (6/6) 3) Back squat 6(65%), 5(70%), 4(75%), 3(80%), 2(85%), 1(90%), Max reps (80%) WOD 4) 8 minute AMRAP 10 Thrusters(105/75) 40 Double-unders PM...

01.19.14

Warm-up 1) 30-50 Dubs EMOM x 5 2) Dumbbell snatch to max, then perform 5 heavy singles/ arm at lower weight Barbell 3) Clean and jerk to max Start at (135/95) and add 10lbs every 90 seconds. Only 2 misses allowed. Must make each load prior to moving forward Yard work 4) Superset 3 rds, 10 DB bench/ max push-up/ 10 Barbell row/ max strict pull-up rest after each set 5) Superset 3 rds, 10 DB Bicep curl/ 10 DB Tricep kickback, rest after each set Conditioning 6) 4x500 on 5 min...

Wednesday the 15th of January, 2014

Push Press 5-5-5-5-5+ 65-65-65-75-85% Rest as needed 4 Rounds on a 5 Minute Clock: Run 400M  50 Double Unders Rx+ Unbroken Double Unders SCORES http://crossfitnutritionchallenge.blogspot.com/ Wodapalooza at Bayfront park is this weekend. Come watch Dan, Kyle, and James and Jess crush all weekend long. Check Facebook or wodapaloozamiami.com for details.

12.17.13

Warm-up 1) 500 Jog/ 400 Run/ 200 Jog/ 200 Run 2) 30 KB swings(53/35)/ 30 HSPU 3) Mobility for Snatch Barbell 4) Squat snatch-3 TNG(65%) EMOM x 10 5) Hang clean 20 rep max 6) Back squat 5-5-5 (add five lbs to each lift from last time) WOD 7) Open WOD 11.1 10 min AMRAP 30 Dubs 15 Power snatches (75/55) Core Hold each for 20 seconds, rotate around and back in reverse direction x 3 sets Hollow body hold Side body hold (R) Side body hold (L) Superman hold

12.15.13

Warm-up 1) 1K jog 2) Barbell warm-up- 5 Snatch grip squat thruster/ 5 OHS x 2 3) Barbell tech to warm-up- Hang power snatch+OHS+Power snatch+OHS Barbell 4) Snatch to 85% 5) CNj to 85% 6) Back squat 5 rep max WOD 7) 4 rds on 5 minutes Row 500 Run 200 50 Dubs 5) Abs

Thursday the 21st of November, 2013

For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders Post time to comments.