WOD
“Make Your Move”
100 Double Unders
50 Strict Pull Ups
2 Minute L-Sit
50 Dips
100 Double Unders
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Courtesy of CFLP
WOD Guidance & Goals:
100 Double Unders (give yourself a 4 minute cap) can be scaled to 100 timers, 100 jumping jacks, 150 singles or 35 attempts. Do small sets (3-5 reps) of pull ups at a time to save your pulling strength. Scaling options for pull ups include; inverted rows, single arm bent over rows and even upright rows. Give yourself 6 minutes on the pull ups. Accumulate two minutes of the L-sit (or N-sit or hollow hold or plank), which can be done between two chairs. The dips can be off a ledge or chair, with bent or extended legs. For the final set of double unders give yourself another 4 minute cap. Target 17 minutes.
httpv://www.youtube.com/watch?v=3Rw8vszWzq8
httpv://www.youtube.com/watch?v=aydhBjZgz54
ENDURANCE
6x600m, rest :90 between sets
BARBELL CLUB
Burgener Strength
1) Snatch: 10 rounds – Every 90 seconds, complete:
1x snatch (80-90% 1 RM)
2) Clean and jerk: 10 rounds – Every 2 minutes, complete:
1x clean and jerk (80-90% 1 RM)
3) Front squat: Work up to a 5 RM
4) Romanian deadlift: 3 sets x 10 reps within 90% of 10 RM
23:05
row 4min
50 dips
2 min total L sit
50 inverted row
row 4 min
18:45
50 Dubs, 25 pull ups, 2 minutes N sit b/w chairs, dips off chair
16:48
dubs, pull-ups to barbell rig, L sit between chairs and dips on chair
10:33 singles, 25# DB rows, 2min plank (unbroken), dips from chair
19:07
2 min plank for l-sit
35 pull-ups in 6 min
Dips with feet on bench
15:18 50 Single/Doubles, 50 Lat-down Pulls @130#, N-sit, Dips, 50 Single/Doubles
Make My Moobs
18:42 kind of a mess
150 SUs x 2; 30 or 40 inverted sort of half rows; mix low L and N sit; chair dips
“death by folding chair” should be the name of the workout.
It was a mess. there were pullups with a broom, dips, N sit, JJ.
11: 47.
20:43 (100 Dubs, 50 Strict PU on Swingset, 2:00 L/N Sit on Rings, 50 Ring Dips, 100 Dubs)
Felt like I was running all over the yard for this one. Driveway, back yard, basement, driveway. 🙂
19:08
Strict pull ups – not all from a dead hang, jumped on some
Dips w feet on ball
35 DU attempt each time
20:31
150 singles, ring rows, 2 min hollow rock (broken up)
22:19
DU atts and SUs/box dips /L-sit between chairs/ 40 SPUs( not all to the standard-jumped on some).
Was basically running all over the house for this Wod . 😃
19:15 – 2 min plank – barely made it under the 4 min DU cap each time – didn’t have them today.
3 min run
12:06
50 dubs
50 pull-ups (using chairs like Mel’s example)
2 min N sit
50 dips
50 dubs
*3 mile run, not min
18:58 somewhere between n an L for the hold
17:27, 50 double tap jumps, 50 ball slams/ PUs knees bent/ 2 min L sit/ dips from chair/ taps, slams
10:46, Jumping Jacks, 25 Bent over rows with 2 25# DBs, 2 min plank, 50 bench dips – 50/50/50…1/3 of the way home
14:50
Single unders (150 each time — the only jumprope I have here isn’t equipped for dubs); pull-ups to broom handle across 2 rickety folding chairs; 2 min n-sit; 50 dips between folding chairs. Great workout actually – n-sits were a LOT harder than I expected!
rested yest,
did a modified version of that wod today
6X500 equal work/rest
6X
5 e/s kb dl 35#
10 in/outs over Kb
5 e/s push press 20#
100m 35# suitcase carry
AB Cashout
12:55
80/20 Dubs
50 inverted row on barbell
2;00 hollow rock hold
50 dips on stairs
60/40 dubs
Bench Press with my son -10/10/8/6:/4/2/1. 95# – 195#.
3 mile run at lunch
Abs with Erica – Thank You
21:14 something
150 SU
Strict pull ups
N-sit between chairs 2 mins
Box dips
250 SU
Thanks Mel!
17:01
25 strict pull ups/25 inverted rows
N-sit
Chair dips
19:02
– N-sits alternating on rings/hanging
– Ring dips
— this one was a grind
17:?? Inverted rows/N sit/chair dips
16:43
50 Double Unders/50 Single Unders both times
50# DB Row