Tag Archives: Double Unders

Strict Press and Rows then Push Press, Toes to Bar and Double Unders

By | | , , , ,
1 Comment

5 rounds of

  • 3 x Strict Press
  • Rest 30 seconds
  • 6-8 x Dumbbell Bent Rows @21kg
  • Rest 90 seconds

Then 3 rounds for time (taken from CF Invictus)

  • 10 x Push Press @ 115lbs
  • 20 x Toes to Bar
  • 40 x Double Unders

Results: For the push press 95-115-125-135-145lbs (only got two at 145lbs). For the metcon 9:29.

 

Barbell Rows and Dips then Deadlifts and Burpees

By | | , , , ,
1 Comment

Every 3 minutes for 15 minutes

  • 5 x Bent Barbell Rows
  • Rest 30 seconds
  • 8 x Weighted Dips @ 15kg

Then against a 10 minute running clock do

  • 100 x Double Unders

Immediately followed by AMRAP of

  • 3 x Deadlifts @ 195lbs
  • 6 x Bar Hop Burpees

Results:  For the Rows 95/105/110/115/125lbs.  For the metcon 8 rounds plus 3 reps.

Dumbell Press and Pullups then Snatches, Dips and Double Unders

By | | , , , ,
Comments Off on Dumbell Press and Pullups then Snatches, Dips and Double Unders

EMOM for 12 minutes

  • Even Minute – 5 x Seated Dumbbell Press @ 16kg per Hand
  • Odd Minute – 5 x Strict Pullups

Then AMRAP in 12 minutes

  • 5 x Power Snatch @ 75lbs
  • 10 x Dips
  • 50 x Double Unders

Results:  For the metcon 5 rounds plus 12 reps.

Bench Press and Rows then Thrusters, Double Unders and Pullups

By | | , , , ,
1 Comment

Not for time do 5 rounds of

  • 5 x Bench Press
  • Rest 30 seconds
  • 6 x Dumbell Rows with Both Hands @ 18kg per hand
  • Rest 90 seconds

Then 6 rounds for time of

  • 36 x Double Unders
  • 18 x Thrusters with empty bar
  • 9 x Pullups

Results:   Bench press 115/135/155/185/195lbs.  For the metcon a very hard 12:11.