(215) 291-2968 Tuesday - Dec 11, 2018

WOD 112918: Do You Even Double Under?


CrossFit: Strength: Clean Warm Up: *5 minutes 12 Minute EMOM 1 Squat Clean + 1 Front Squat + 1 Jerk work up in weight – let’s get weird Conditioning: 4 RFT: (A) 500 Meter Row or 800 Meter Bike – SPRINT!!!! (B) 15 Hang Power Cleans + Jerk (115/85#) – CONTROL!!!! *rest :30 after each

CrossFit:
Strength:
Clean Warm Up:
*5 minutes

12 Minute EMOM
1 Squat Clean + 1 Front Squat + 1 Jerk
work up in weight – let’s get weird

Conditioning:
4 RFT:
(A) 500 Meter Row or 800 Meter Bike – SPRINT!!!!
(B) 15 Hang Power Cleans + Jerk (115/85#) – CONTROL!!!!
*rest :30 after each movement
*20:00 Cap

RX+:
For Time
Grace (135/95#)
3000 Meter Bike
Grace (135/95#)

Hybrid:
WOD 1:
15:00 AMRAP
20 Alt Step Ups
20 Sweeping Lateral Lunge
20 Row to Fly
20 G2OH
20 Cross Body Mtn Climbers
20 Double Unders (60 Singles, 10 SSDs)

WOD 2:
4 RFT:
1000 Meter Row or 1500 Meter Bike
15 2 Handed KB Clean (24/16kg)

BootCamp:
WOD 1:
24 Min EMOM
Alt Plyo Step ups
Sweeping Lateral Lunge
Row to Fly
G2OH
Cross Body Mtn Climbers
Double Unders

Skills:
15-20 Banded Y’s
12 Bridge Lat Pull Over
15 Hollow Rocks

Skills:
Double Unders!!!

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