We have been seeing so amazing accomplishments in grasping the skill of double unders. Take some time during your warm up to practice this skill each time you come in. Checkout page 8 of our Exercise Manual on our website to see some instructional cues and videos.
KB Class WOD:
5 Rounds:
Max Pull-Ups immediately followed by 50 meter farmer’s walk
1 minute rest between rounds
55/35 Dual Bells
CF Class WOD:
Skill:
Light weight pause squats
5 second pause, 5×5
Met-Con: 20 minute cap
Three rounds for time of:
50 Double-unders
40 Sit-ups
30 Medicine ball cleans, 20/14 pound ball
20 Pull-ups
10 Handstand push-ups
CF Striking Class WOD:
Tabata intervals for 12 min
Rotate to new station every rest
(1-2)
Renegade row pushups
Roundhouse kick (10s each side)
Abmat situps
rest 1 min
Amrap KB swings (55/35) in 1 min
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- Now that look like fun. Hee Hee
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- Not so bad. A nice easy stretch…
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- KB Class Postings 10/24/12
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- CF Striking Class Postings 10/24/12
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- CF Class Postings 10/24/12
