7 RFT of:
10 Ring Push-ups
10 GHD Sit-ups
21 Double Unders
Tag Archive: double-under
Before doing this WOD, please review this video on proper deadlift technique and form. I’ve seen some ugly and unsafe deadlifting outside of class! Remember to keep that bar close to your body and your lumbar curve solid throughout the movement. Be just as careful on the descent as on the pull—don’t let the bar pull you down. You must keep your back safe! Doing this workout at 50% of where you are in the Wendler cycle will give you an opportunity to practice that safe form under a substantial but not crushing load.
AMRAP in 8 min:
7 Deadlifts, 50% of current Wendler 4RM
35 Double Unders
Do one of the following WODs:
Skills Gone Bad: Move from each of four stations after a minute. This is a 4-min. round, after which is a 1-min. break before repeating—3 rounds (14:00). The stations:
– Dips
– Double-unders
– Pull-ups
– Knees-to-elbows
One point is given for each rep. Each athlete can count their cumulative rep total in each round and call it out or write it down during the rest minute, before starting over.
Fight Gone Bad: Move from each of five stations after a minute. This is a 5-minute round, then a 1-minute rest. Three rounds (17:00). The stations:
– Wallball: 20 lb ball, 10 ft target. (Reps)
– Sumo deadlift high-pull: 75 pounds (Reps)
– Box Jump: 20″ box (Reps)
– Push press: 75 lb (Reps)
– Row: calories (Calories)
The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Beyond the Whiteboard median: 283 reps
Record score per round and total score to comments.
14 I did this!
Freshmen and sophomores! Let’s get those double-unders! For those who don’t yet have them, take a moment to review these two videos (here and here) for some guidance before you undertake the WOD:
12 minutes of double-under practice
For those who do have them:
300 double-unders
You could do the second workout and then just stop at 12 minutes if you haven’t finished.
Post time or total completed for second workout–or most consecutive double-unders achieved–to comments. Be sure to post if you make encouraging progress!
11 I did this!