Warm-up, (15 Min): Row 500m. Then with a Barbell 2 x’s through 5 Good Mornings, 5 Back Squats,
5 Push Press, 5 Snatch Grip Stiff-Legged Deadlifts, 5 Front Squats, Dynamic Stretch
Strength, (15 Min.): Strict Press
(5/50)2 4/60 3/70 2/80
WOD: 14.3
8 Min. AMRAP
10 Deadlift 135/95 (95/65)
15 Box Jumps 24/20
15 Deadlift 185/135 (135/95)
15 Box Jumps
20 Deadlift 225/155 (185/115)
15 Box Jumps
25 Deadlift 275/185 (225/135)
15 Box Jumps
30 Deadlift 315/205 (275/155)
15 Box Jumps
35 Deadlift 365/225 (315/185)
Key to Deadlift Weights: Mens #/Womens# (55+Mens #/55+Womens#)
Box Jump Standard: Every rep must begin with both feet on the floor. The rep finishes with the hips and knees fully open while in control on top of the box. Step ups are permissible.
Compare to 3.17.14
Icing: Muscle Up Practice. Bar and Rings
Double Unders, for many of us they are very difficult. For some we just can’t seem to get them. We get a few here or there then we throw in the towel and go with singles. Click on this link if you really want to get your double unders. Double, Double Toil and Trouble It is a very good article with a bit of a twist and some new drills that will help you get those blasted DU’s.