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August 9 2016

8
Aug

August 9 2016

Double Under Whip

August 9 2016

“There is only one corner of the universe you can be certain of improving, and that’s your own self.”
-Aldous Huxley-

STRENGTH
A) Front Squat:
6-6-6-6
*Choose a weight that challenges you, but still allows for full depth.*
B) Chin Up (Strict)s:
3×5
*Use a band if necessary*
C) Ring Dip (Strict)s:
4×5
*Try a progression that raises your feet on a box to make it more tricep and shoulder intensive.*

STRENGTH
For time:
40 Wall Balls, 20/14 lbs, 10/9 ft
10 Weighted AbMat Sit-ups, 20/14 lbs
50 Double Unders
30 Wall Balls, 20/14 lbs, 10/9 ft
20 Weighted AbMat Sit-ups, 20/14 lbs
50 Double Unders
20 Wall Balls, 20/14 lbs, 10/9 ft
30 Weighted AbMat Sit-ups, 20/14 lbs
50 Double Unders
10 Wall Balls, 20/14 lbs, 10/9 ft
40 Weighted AbMat Sit-ups, 20/14 lbs
50 Double Unders
*Fitness Rx allows for the athlete to choose the wall ball weight and perform 3-to-1 Jump Rope Singles in place of Double Unders (150 each round).*

This WOD continues our trend of focusing on core development while complementing hip flexor and cardio output. Do your best to try not to break up the Wall Balls on the early sets because the Jump Rope will chew away at some of your mental toughness.