WOD Mon 12-10-12
December 9, 2012
WOD Wed 12-12-12
December 11, 2012

WOD Tue 12-11-12

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Some doubleunder tips from one of the sport’s legends, Chris Spealler

Warmup:
4 rounds NFT
50 doubleunders or DU practice (no more than 2 minutes each round)
Banded shoulder stretches
LAX ball – 10 reps each side sub-scapular mobilization
Foam roller – Target Lats – 30 sec each side (ask a coach to demo any of these mobilizations)
5 pullups
5 air squats
5 GHD situps
 
WOD:
50-40-30-20-10 Rep sets of the triplet
Pullups
Doubleunders
GHD Situps
 
– If GHDs are occupied perform weighted Abmat situps with a 10-15lb weight
– Beginners remove the set of 50 at the beginning
– Sub for doubleunders is lateral hurdle hops (or two sandbags stacked on top of each other) 1 for 1
 
Cool Down: Row minimum 500M easy, stretch calves, ankles, biceps & forearms
 
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