“Bull”
2 Rounds for time:
200 Double Unders
50 Overhead Squats 62.5/42.5kg
50 Pullups
Run 1 mile (1.6km)
* Team option and scaling will be available
Tuesday 7/1/20…
Every 3 Mins for 6 sets complete….
15 Kettlebell Swings 24/16
20 Sit-ups
40 Double Unders
Thursday 19/12/19….Polar Express
7 Rounds for Time:
250/225m Row
12 Pullups
30 Double Unders
Friday 13/12/19….EMOM centra
EMOM x 25
1. Deadlift 5-7 (select weight)
2. Ring Dips 8-10
3. Row 17/14 Cals
4. 50 Double Unders
5. Rest 1 Min
Saturday 7/12/19…”Jack Hammer”
“Jack Hammer”
For time:
150 Double Unders
— then —
3 rounds of:
20 Kettlebell Swings, 24/16 kg
10-8-6 Front Squats, 100/70 kg
20 Row Calories
5-4-3 Rope Climbs
— then —
150 Double Unders
Tuesday 12/11/19…Under Fire
3 rounds, 1 min per station, of:
Assault Bike Calorie
Double Under
Ring Dip Double
Kettlebell Front Rack Lunge, 16/12 kg
AbMat Sit-up
Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.
Saturday 2/11/19…”Double Trouble”
For time:
50 Double Unders
50 Wall Balls, 10/6 kg, 10/9 ft
40 Double Unders
40 Toes to Bar
30 Double Unders
30 Sumo Deadlift High-pulls, 35/25 kg
20 Double Unders
20 Devil Press, 15/10 kg
10 Double Unders
10 Squat Snatches, 52.5/35 kg
Monday 21/10/19….20.2 Redo
Open WOD 20.2
20 Min AMRAP of:
4 Dumbell Thrusters 22.5/15
6 Toes to Bar
24 Double Unders
Saturday 19/10/19….20.2
20.2 is….
20 min AmRAP
4 Dumbell Thrusters 22.5/15
6 Toes To Bar
24 Double Unders
