double unders

WOD: Thursday, 3 July 2014

Warm Up:

Foam Rolling & Basic 4 Stretching

before class


Dynamic Warmup

Top of the Head Drill – Knee Grab

Top of the Head Drill – Froggie

Top of the Head Drill – March

Toe Grab

Elephant Walk (Hands and Heels)

Mountain Climber Walk

Lunge Complex (Forward-Lateral-Backward)



Seal Rolls

Bridge & V-Up

(10-20 reps each)


If an exercise is too advanced, stick with last weeks easier version.




KB Armbar Stretch

PVC Pass throughs & Rotations

Cook Bridge, 10 L&R


Snatch Pull & Power Snatch 5 x 2 + 1 @ 75% 1 RM

Push Press 4 x 4





4 Wall Walks

40 Double Unders

10m Burpee Broad Jump


Scale 1:

Wall Walks AHAP

20 DU Attempts


Scale 2:

40 Slow High Singles

10 Burpees


Coaches Note:



Each Snatch Pull and each Power Snatch starts from a good setup position and from the ground. So its not a double, its two singles (1&1 Snatch Pull + 1 Power Snatch).

Weight is 70-75% of 1 RM (PC + FS)

Beginners who have not done the first part of the Oly cycle will start all lifts above the knee and use less %.

Push Press – go heavy (learning zone) so that rep 4 is always a failed rep or just a barely made rep. However: technical failure rule applies, so keep your butt squeezed and keep your midline stable.



Wall Walks – From Plank Position up until your belly touches the wall and back down, no sliding down.

Burpee Broad Jump – Burpee, then from where you get up do a broad jump. Without taking steps at any time do your next burpee… until you cross the 10 m line on the opposite side. For your Burpee, your hands must touch down within a foot from your feet… no forward falling to gain distance. The jump is the only part of the movement where you are allowed to make distance.



0600 – WOD

0915 – WOD

1700 – Weightlifting Club

1800 – WOD

1900 – WOD

1530 – 2000 Open Gym

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