Double Under Cure

2/20/17

PreHab: Scap Activation, Glute Activation, Calf Raises

Warm-up: Squat Variations, Press Variations, Rope Turns

Specific: Thrusters (build to heaviest load and back down)

WOD: 

Rx: 21-15-9
Thrusters (75/45#)
Double Unders (x2)
15-12-9 (95/65#)
Thrusters
Double Unders (x2)
9-7-5 (115/80#)
Thrusters
Double Under (x2)

Rx+: 21-15-9
Thrusters (95/65#)
Double Unders (x2)
15-12-9 (115/80#)
Thrusters
Double Unders (x2)
9-7-5 (135/95#)
Thrusters
Double Under (x2)

Option 1: 21-15-9
Thrusters (65/35#)
Double Unders
15-12-9 (85/55#)
Thrusters
Double Unders
9-7-5
Thrusters (95/65#)
Double Under

Option 2: W1:15-12-9
Thrusters
7-5-3 Double Unders
W2: 12-9-6
Thrusters
6-4-2 Double Unders
W3:9-7-5
Thrusters
3-2-1 Double Under

 

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