Tag Archive: double-under


PE 4/5

Skill Work:
Practice double-unders & handstands for 15 minutes

WOD:
As many rounds as possible in 10 minutes of:
30 double-unders
10 push-ups
10 push press (95/65)

PE 2/6

Marathoners
Short intervals: 60s on, 60s off until pace/form deteriorates

WOD
10 min EMOM: 2 power clean and jerks @70% of 1RM
Then
8 min AMRAP: 9 GHD sit-ups, 6 overhead squats (95/65)

Others
Strength: Work up to find 1RM shoulder press
WOD: 2 rounds for time of-
10 shoulder press (115/75)
50 double-unders
10 push press (115/75)
50 double-unders
10 push jerk (115/75)

PE 1/30

Marathoners
Short Intervals: 0:30 on, 0:30 rest; continue for 10 rounds or until form or pace deteriorates
WOD: 3 rounds for time
25 pull-ups
25 abmat sit-ups

Others
Strength: 7-7-7-7 front squat
WOD: 8 minute AMRAP40 double-unders
10 toes-to-bar
10 front squats (135/95)

 

Marathoners:
Short intervals– 6 x 200m with :60 rest
WOD– 10 round alternating bottom Tabata Squat followed by 1 mile run

Others:
WOD– 15 minute AMRAP
10 box jumps (24/20″)
14 kettlebell clean and jerks (53/35)
20 double-uners

Triplet

3 RFT

45 Double Unders

30 Abmat Sit Ups

15 Power Cleans (115/65)

 

AMRAP 10 minutes of:
30 Double-unders
10 Hang Power Snatch 95/65
30 Double-unders
10 Thrusters 95/65