Tag Archives: Double Unders

Situps and Mountain Climbers then Bench Press, Pistols, DUs, KBS and T2B

By | | , , ,
Comments Off on Situps and Mountain Climbers then Bench Press, Pistols, DUs, KBS and T2B

4 sets of

  • 8 x Weighted Straight Leg Situps
  • 25 x Mountain Climbers (R+L=1)

Then 4 sets of

  • 8 x Bench Press @ 145lbs
  • Rest 30 seconds
  • 8 x Alternating Pistol Squats (4 per leg)
  • Rest 90 seconds

Then AMRAP in 15 minutes of

  • 40 x Double Unders
  • 20 x Kettlebell Swings @ 32kg
  • 10 x Toes to Bar

Results: Metcon 5 rounds plus 53 reps.

Bench Press then DUs, Reverse Lunges and DB Shoulder Press

By | | , , , ,
Comments Off on Bench Press then DUs, Reverse Lunges and DB Shoulder Press

6 rounds of

  • 3 x Bench Press

Work up to a heavy triple.

Then 8 rounds for time (Rx version of the Street Parking WOD from March 13), try and get under 15 minutes.

  • 30 x Double Unders
  • 12 x Alternating Reverse Lunges with Dumbbells in Farmer Hold @ 18kg (6 per side)
  • 12 x Alternating Dumbbell Shoulder Press @ 18kg (6 per side)

Results: Bench Press 135-155-170-185-195-200lbs. Metcon 14:54.

Wallballs, Deadlifts, KBS and Pullups

By | | , , , ,
Comments Off on Wallballs, Deadlifts, KBS and Pullups

5 rounds of

  • 3 x Deadlifts
  • Rest 30 seconds
  • 5 x Plate Walks
  • Rest 2 minutes

Work up to a heavy tripple Deadlift.

For time (Based on a The Box Programing post from Instagram).

  • 40 x Double Unders
  • 30 x Wallballs
  • 20 x Kettlebell Swings @ 32kg
  • 50 x Pullups
  • 20 x Kettlebell Swings
  • 30 x Wallballs
  • 40 x Double Unders

Results: Deadlifts 155-185-205-225-255-275lbs. Metcon in 10:01.

Overhead Squats, Snatches and Double Unders

By | | , , , ,
Comments Off on Overhead Squats, Snatches and Double Unders

EMOM for 12 minutes cycle through the following (4 sets of each)

  • Station 1 – 5 x Standing Sots Press with Empty Bar
  • Station 2 – 5 x Overhead Squat with Empty Bar
  • Station 3 – 3 x Snatch Balance with Empty Bar

Then every 2 minutes for 10 minutes

  • 3 x Overhead Squat

Then 2019 Qualifier WOD #1 from Wodapalooza…

AMRAP in 9 minutes of

  • 3 x Power Snatch @65lbs
  • 3 x Overhead Squat @65lbs
  • 30 x DU
  • 6 x Power Snatch
  • 6 x OHS
  • 30 x DU
  • 9 x Power Snatch
  • 9 x OHS
  • 30 x DU
  • …etc

Results: Overhead Squats 65-75-85-95-100lbs. Metcon 4 rounds plus 14 reps.