Category Archives: Double Unders

December 11, 2015

Strength/Skill Every 2 minutes, for 20 minutes (5 sets of each): Station 1 – Shoulder Press x 3-5 reps @ 20X1 (if you make 5 reps, increase the load until you establish a strong 3-RM) Station 2 – Toes to … Continue reading

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September 2, 2015

Strength Deadlift 5x(10 @ 64%) MetCon Tabata (8 rounds (of each), 20 seconds work 10 seconds rest) Reverse Lunges Atomic Situps Double Unders

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August 31, 2015

Strength Bench Press 5x(10 @ 62%) MetCon 30-20-10 Wall Balls Double Unders KB swings *Choose weights for the MetCon that are challenging, but still allow you to move quickly with good form.

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June 30, 2014

SWOD: Deadlifts 40% x 5 50% x 5 60% x 5 (only) WOD: 5 Rounds: 10 Box Jumps (24/20″) 10 Sit ups 10 Push ups 10 KB Swings (55/35#) 20 Double Unders (60 singles)

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June 17, 2014

SWOD: Bench Press 5-5-5-5-5 WOD: Annie 50-40-30-20-10 Double Unders (3x singles) Sit ups

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June 13, 2014

Strength Back Squats 5@75% 5@80% 5@85% or more WOD For Reps 2 min Double Unders 2 min Sit ups 90 sec Double Unders 90 sec Sit ups 60 sec Double Unders 60 sec Sit ups 30 sec Double Unders 30 … Continue reading

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June 2, 2014

Filthy Fifty 50 reps of each: Box Jumps (24/20″) Jumping Pull ups KB Swings (35/25#) Walking Lunges Knees to Elbows Push Press (45/35#) Back Extension Wall Balls (20/14#) Burpees Double Unders

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April 30, 2014

Annie 50-40-30-20-10 Double Unders Abmat Sit ups Scale as needed. If time permits, Core work

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March 28, 2014

2013 Regional Individual Event #6 For time: 100 Double-unders 50 Handstand push-ups 40 Toes-to-bar 30 Shoulder to overhead with axle (160 / 100 lbs) 90 foot Walking lunge with axle in front rack (160 / 100 lbs)

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March 24, 2014

For time: 50 Pull-ups 100 Kettlebell swings (24 / 16 kg) 100 Double-unders 50 Overhead squats (95 / 65 lbs) (Work on the remainder of your 300 Kettlebell Swings for Warm-up and Cool Down)

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