Archive for January 7, 2015

Thursday 20150108 Open Workout

Posted: January 7, 2015 by totactfit01 in Uncategorized



5, 5, 5+

add 5-10 from 24 Dec.  Click here for a refresher


5 Rounds…On a 2 min Clock…perform

10 Thrusters 115/75

Remaining time…as many Double Unders as possible

Score = Total Number of DU’s


1 Min rest between rounds


Scaling Options:

Thruster – 95/65. 85/55 75/45

Yup, you read that right, no scale for Double Unders.


Why?  Because us programmers are meanies….just kidding…well, maybe not totally…..  But seriously, the reason there will be no scale for DUs today is we want EVERYONE to work the double under SKILL.  Doing Single Unders will not improve your double unders.  It will help you get good body control…for single unders.  But if we don’t give you practice in the movement of Double unders, how will you improve?….I have a feeling we will see a lot of first time Double Unders.  You know what that means, right?….PR BELL!!!!!!!!!!


10 Min Muscle Up work.

If unable to do a MU, work progressions. If able to do kipping, work strict. If able to do strict, work on unbroken reps


Banded shoulder distraction – 3 min per side