WOD
TEAMS OF 2
3 SETS (EACH/1:1)
75 Double Unders
1 Rope Climb or 5 Strict Pull-ups
10 Shoulder to Overhead 135#/95#
1 Rope Climb or 5 Strict Pull-ups
10 Shoulder to Overhead 135#/95#
1 Rope Climb or 5 Strict Pull-ups
75 Double Unders
-P2 Rests While P1 Works Then Switch-
(Score is Combined Slowest Set)
Accessory
Gymnastics (Skill Development)
10:00 PRACTICE / SKILL DEVELOPMENT
Handstand Walk, Handstand Hold, & Overhead Stability Work
WORKOUT
**Freedom (Advanced):**
Choose One and practice multiple sets:
• Crossover Singles
• Crossover Doubles
• Triple Under Practice
• Max Unbroken Double Under Set (1x)
**Independence (Intermediate):**
3 x 10-20 Unbroken Double Unders
1 x Max Unbroken Double Unders (Cap at 100)
**Liberty (Beginner)**
First Double Under progression
Practice 10 Penguin Taps
5 Single Unders + 1 Double Under Attempts
5 Successful Double Unders
WOD
"Did You See My Memo?"
FOR TIME
800m Run
150 Double Unders
600m Run
100 Double Unders
400m Run
50 Double Unders
200m Run
WOD
"Grass Court"
20:00 AMRAP
50 Double Unders
50 Single Arm Dumbbell Push Press 50#/35#
50 Double Unders
50 Abmat Sit Ups
50 Double Unders
40/32 Calorie Air Bike
(Score is Rounds + Reps)
Accessory
Gymnastics (Strict Dip/Push-up)
Gymnastics - Strict Dip/Push Up
**Warm-up (All Levels):**
Complete 2 rounds of:
20 second Ring Support Hold
5 Box Dips, 5 Push Ups, or 5 second Plank Hold
*Modify the ring support hold to assisting with feet on ground. Can also be done with hands on boxes or benches.
WORKOUT
**Level 1**
6-8 minutes working up to max set of Incline Push Ups
*Recommended rest would be about 60 seconds between attempts.
Spend the first few rounds doing 1-3 Push Ups or 3-5 second Plank Holds to warm up body **Level 2:**
6-8 minutes working up to max set of Box Dips
*Recommended rest would be about 60 seconds between attempts.
Spend the first few rounds doing 1-3 Dips to warm up body
**Level 3 **
6-8 minutes working up to an unbroken set of max Strict Ring Dips
*Recommended rest would be about 60 seconds between attempts.
Spend the first few rounds doing 1-3 Ring Dips to warm up body
WOD
"SoFi Stadium"
For Time:
50 GHDs (Scales V-Ups)
-into-
7 Rounds
7 Strict Handstand Push Ups
49 Double Unders
-into-
50 GHDs (or V-Ups)
