September 27 2012

Awesome day for dubs!! Everyone getting at least one or two, now take it away and practice.

Skill: Double Unders

Strength: Weighted Pullups 5, 3, 3, 1,1, 1

WOD:

AMRAP 3 minutes  1, 2, 3, 4, … Box jump /Push ups

one minute rest

AMRAP 5 minutes 20 double unders 10 KB SDHP 24/16

One minute rest

AMRAP 3 minutes 1, 2,3, 4, …  MB clean/ Wall ball 10/6


Comments

  • Melissa — September 27, 2012

    WOD

    3 mins AMRAP – Box Jump (20″)/Push up = 9+5
    5 Mins AMRAP – 20 Dubs/SDHP (16kg) = 7+20
    3 Mins AMRAP – Medball Clean/Wall ball (6kg)= 5+6

  • Andrew — September 27, 2012

    had a rest from the wods this week but did the strength.

    weighted pull ups – 20,35,40,45,50,55,57.5kg

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