Double Unders

MW WOD – WEDNESDAY 21.04.21 –”ONE AND HALF”

MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
3 Strict Pull-ups
5 DB Shoulder Press
7 DB Front Squats
10 Sumo DB Deadlifts

SKILLS & SPECIFIC WARM UP
Not For Time: (Wod Weight)
200 mt Run
10 Russian Swing
10 Goblet Squats
200 mt Run
5 American Swings

CONDITIONING
“ONE AND HALF”

For Time:
Run 800m
30 KB Swings #24/16
30 KB Goblet Lunges
Run 400m
15 KB Swings
15 KB Goblet Lunges

WM WOD -THANKS GOD IT’S FRIDAY 09.04.21 – “Open 11.1/14.1”

SKILLS & SPECIFIC WARM UP
BURGENER WARM UP – SNATCH
2 Rounds Noot For Time:
15 Double Unders
5 Power Snatches (increse weight)

CONDITIONING

“Open 11.1/14.1”
AMRAP 10 mins:
30 Double Unders
15 Power Snatches #30/20

MWG WOD – TUESDAY 30.03.21 – “CARROW”

MOBILITY & WARM UP

EMOM 12 Minutes
Station 1 – 12/8 Calorie Row
Station 2 – 15 AB-Mat Sit-Ups
Station 3 – 20 Double-Unders + 8 Light Alternating DB Muscle Snatches
Station 4 – 5 Scap Retractions + 3-5 Pull-Ups + 5 Kip Swings

SKILLS & SPECIFIC WARM UP
Squat Therapy – Over Head Squat

CONDITIONING

“CARROW ”

AMRAP 12 Minutes:
65 Double Unders
25 Overhead Squats #43/30
15 Push-ups

WM WOD – THANKS GOD IT’S FRIDAY 26.03.21 – “GET READY”

MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
5 Pull-ups
7 Push-ups
10 BB Thrusters
12 Air Squats

SKILLS & SPECIFIC WARM UP
2 Rounds Not For Time:
10 Front Squats
10 Double Unders

CONDITIONING
“GET READY”

5 Rounds, each for time:
4 Front Squats
50 Double Unders
Rest 2 minutes
*Pick load

the score is the slowest time

WMG WOD –THURSDAY 05.03.21 – “STONKS”

MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
5 Spiderman + Reach (each side)
5 Warrior Squat
5 Walkout
5 Mad Ball Thruster

SKILLS & SPECIFIC WARM UP
– CHEST TO BAR –
2 Rounds Not For Time
20 Double Unders
10 Wall Balls #9/6
3 Chest to Bar

CONDITIONING
“STONKS”

AMRAP 16 Minutes:
50 Double Unders
25 Wall Balls #9/6
5 Chest to Bar

WM WOD – THURSDAY 18.02.21 – “HEAVY PUMP”

MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
10 Plank Scap Retractions
10 Warrior Squat
5 Walkout
5 Russian Baby Makers

SKILLS & SPECIFIC WARM UP
CLEAN
10′ Min. for your heavy load Complex (1PC+2FS)

CONDITIONING
“HEAVY PUMP”

5 rounds, each for time:
1 Power Clean, pick load
2 Fronts Squats, pick load
40 Double Unders
*Rest 2 mins between
each round

MW WOD – THRUSDAY 11.02.21 –”ESCALATION”

SKILLS & SPECIFIC WARM UP
Not For Time: (Wod Weight)
20-10-5
Double Unders
9-7-5
DB Snatch #22,5/15
20 m DB Farmer Carry #22,5/15

CONDITIONING
“ESCALATION ”

For Time:
100-80-60-40-20
Double Unders
50-40-30-20-10
DB Snatch #22,5/15
100 m DB Farmer Carry #22,5/15

MG WOD – TUESDAY 02.02.21 – “BIG HEART”

MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
10 V-Ups
10 Push Up
5 Goblet Squat
5 Walkout

SKILLS & SPECIFIC WARM UP
2 Rounds: Rest 1’Min. Each Round
250 Mt Row
20 Double Unders
10 Box Jumps, #60/50

CONDITIONING
“BIG HEART”

5 rounds for time:
500 Mt Row
50 Double Unders
20 Box Jumps, #60/50

WM WOD – THURSDAY 21.01.21 – “NOT RANDOM”

SKILLS & SPECIFIC WARM UP
2 Rounds: Rest 1’Min. Each Round
6 KB Swings #24/16
6 KB Goblet Lunges #24/16
15 Double Unders

CONDITIONING
“NOT RANDOM”

AMRAP 12 minutes:
12 KB Swings #24/16
12 KB Goblet Lunges #24/16
36 Double Unders

MG WOD – THANKS GOD IT’S FRIDAY 15.01.20 – “SPEED IS THE SOLUTION”

MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
7 Push Up
7 Wall Squat
7 Walkout
7 Warior Squat (each side)

SKILLS & SPECIFIC WARM UP
10′ Practice Double Unders

CONDITIONING
“SPEED IS THE SOLUTION”
EMOM 15’MIN.:
Max Reps AB-Mat Sit-up
Max Reps Reverse Lunge
Max Reps Double Under
*Rest 1 minute between
rounds