Thursday, November 19, 2015

Check wodify for an updated holiday schedule. We will also have bring a friend & family workouts Nov. 24-26!

Double Unders are a skill that some athletes take years to master! We have an extensive video library on the website and plenty of resources to help you master any skill! Here is Diso’s breakdown of how to get a double under.


Calf Foam rolling
Ankle stretch
Tricep smash
Super Rack Stretch
1 minute in bottom of squat


Row 300m
50 DU or practice 60sec
10 front squats with barbell, pause 3 sec at bottom


Front Squat 5 x 3 with 3 sec pause at bottom

Notes: Use a partner to help you count to 3 at the bottom of your squat. Focus on chest up, knees out and using your elbows pull you up on your stand.


Jump Isabel!
30 Snatches (135/95)
*EMOM 10 Double Unders
-10 minute cap-

Notes: Get as many snatches in the first minute as possible because it is the only full minute of work you get! at 1:00m and every consecutive minute you must stop snatches and perform 10 DU’s. For newer athletes or those who have trouble maintaining proper positioning when lifting the bar from the floor, go from the hang. Scale 20 singles for DU’s.

Cool Down

Wrist stretches x 60” each direction
Forearm smash
More wrist stretches

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