WOD Tue 12-11-12
WOD Mon 12-10-12
December 9, 2012WOD Wed 12-12-12
December 11, 2012WOD 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 Post times to comments!