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double unders'S ARCHIVE

  • Sat.9.20.14

    By CoachBo | In WOD | on September 19, 2014

    Warmup:  ROM drills, 200m run, 2 min jump rope, 10 box jumps WOD:  In teams of 2, perform the following for time: 2,000m Row 250 double unders 150 box jump overs (24in/20in) 200m sled drag (3x 45# plates/2x 45# plates) Partner 1 works while Partner 2 does a 100m sandbag carry.  When Partner 2 returns, more »

    CONTINUE READING
  • Mon.8.25.14

    By CoachBo | In WOD | on August 24, 2014

    ***Yoga Starts Sun, August 31 at 10:30am, come get your stretch on!*** Warmup:  ROM, 15 Good mornings, 15 Straight leg DL with bar Strength:  Find new 1 RM, Deadlift WOD: 5 min Max Double Unders then 3 Rounds for time: 12 SDHP (95/65#) 24 Pushups 12 Bulgarian Split Squat (95/65#) (each leg) 24 Super crunches more »

    CONTINUE READING
  • Mon.8.4.14

    By CoachBo | In WOD | on August 3, 2014

    Warmup: ROM drills, 10 dislocates with PVC, Burgener Warmup, 10 Snatch Pulls, 10 OH Squats, 10 Sn Balance, 200m Run Strength:  Snatch 5/5/5 @ 40/50/60# WOD: 800m Run 10 Front Squats (65% 1RM) 1000m Row 8 FS (75% 1 RM) 100 Double Unders (4x singles) 6 FS (80% 1RM) Cooldown:

    CONTINUE READING
  • Sun.7.27.14

    By CoachBo | In WOD | on July 26, 2014

    Warmup:  ROM drills, 200m run, 2 min jump rope, 10 box jumps WOD:  In teams of 3, perform the following for time: 3,000m Row 250 double unders 150 box jump overs (24in/20in) 200m sled drag (3x 45# plates/2x 45# plates) Cooldown: Roll out and stretch.  Focus on calves, hamstrings, quads  

    CONTINUE READING
  • Sun.7.13.14

    By CoachBo | In WOD | on July 12, 2014

    Warmup: ROM, 2 mins jump rope, max pullups or 15 supine ring rows, 25 hand release pushups, 25 sit-ups. WOD: 3 Rounds: 500m Row 50 double unders 50m Sled push Cooldown: 50 supermans, 50 toe touches, roll and stretch

    CONTINUE READING
  • Mon.7.7.14

    By CoachBo | In WOD | on July 6, 2014

    Warmup:  ROM drills, max strict pull-ups or 25 ring rows (reduce your angle from last week), 25 Hand release pushups, 25 situps 15 Good mornings Strength: Deadlift Warmup 5/5/3 at 40/50/60% 1RM Work: 5/3/1+ at 75/85/95% WOD: 15 min AMRAP 20 Double unders 10 Pullups 10 Push Press(95/65#) Cooldown:  mobilize shoulder with banded stretches and more »

    CONTINUE READING
  • Sat.7.5.14

    By CoachBo | In WOD | on July 4, 2014

    Warmup:  ROM drills, max pullups or 25 ring rows, 25 push ups, 25 situps, 500m row WOD:  5 rounds 50 Double Unders 10 Deadlift (70% of your 1RM) Cooldown: Pick an ab circuit from the board, roll out and stretch

    CONTINUE READING
  • Wed.6.11.14

    By CoachBo | In WOD | on June 10, 2014

    Warmup:  ROM drills, max strict pull ups (or 20 ring rows), 20 pushups, 20 situps Strength: Bench Press Warmup: 5/5/3 @ 40/50/60% Work: 3/3/3+ @ 70/80/90 WOD: 15 Min AMRAP 10 OH Squats (95/65#) 15 Bar-facing Burpees 20 Double Unders Cooldown: 100 4-ct flutter kicks, 100 good morning darlings, up dog/downdog combos

    CONTINUE READING
  • Fri.5.30.14

    By CoachBo | In WOD | on May 29, 2014

    Warmup: ROM drills, work on strict pullups, 20 push ups, 20 sit ups WOD: 4 Rounds 50 double unders 500 m row 400m run Cooldown: Ab circuit #3, roll and stretch

    CONTINUE READING
  • Wed.5.21.14

    By CoachBo | In WOD | on May 20, 2014

    Warmup: ROM drills, 3 sets of 10 Dumbbell  Floor Press, rest 1 min between sets Strength: Bench Press Warmup 5/5/3 at 40/50/60% 1RM Work: 5/5/5+ at 65/75/85% WOD 5 min clock: 25 banded push ups 400 m row Max squats in remaining time Rest 1 min 5 min clock 25 kettle bell swings 500m row more »

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