Double Hanger

Sunday Jul 22 2018


Today is the last of Steve K.'s swim instruction and WOD at 1:30pm at Ashwaubenon Aquatic Center. If you haven't made it out to one of his classes, I highly recommend it. Steve is an all star at swimming and instruction, and is working with Tom Fameree for The Games and he can help you a lot as well. 
1.) Double Hanger
3 rounds for time of:
70 Double Unders
 7 Hang Power Clean & Jerk 135/95lb
2.) 3 Overhead Squat every 3 minutes for 4 rounds @ approx. 85%
*3.) 10 minute EMOM 
10 Push-ups
10 Sit-ups
*4.) 5 rounds
30 Second Parallette L-Sit
20 Alternating Sledgehammer Swings
Login to comment
Whiteboard
6:02 135ohs
Team wod w/Sam& Toni. 10ub bmu pr during team wod 😁
4:29 165# OHS
team wod w/Sam&Alyssa :)
Swim Wod
Thanks Steve! Always a great time/workout & super helpful.
Garage Fran @ 75#
20:00 Tabata abs. Saw God.
Home gym with Pauly Babe - 5x5 pause back squats @ 165#
C2b emom 10, 6 per round
5x5 HBBS with a pause in the bottom position @ 265# every 2:30 / Double Hanger complete in 4:36 with UB HPC&J / EMOM10: 10 C2B for 100 total / Bike ride to East River Trail field and tried out the new speed chute for the first time! 5 sets of (2) 40 meter dashes with a short rest in between all while wearing the speed chute. Fun!
Swim WOD
Had all my distances doubled compared to the others lol. 5x100 with 45 sec rest, 500 kick, 5x100 with 30 sec rest. 4 rounds 25 underwater 25 sprint back.
3 mile run then swim WOD
4:17 @ 95#
27 ring MU’s in <9 min, then ripped 😩