double unders

Hero WOD – Sábado 15.06.2019

“SGT. Wyt”
For Time
8 Rounds of:
36 Double-Unders
3 Burpee Chest-to-Bar Pull-Ups
Then immediately, one round of:
13 Bear Complexes (115/75 lb)
20 Bar Over Burpees
19 Bear Complexes (115/75 lb)

One “Bear Complex” consists of the following: 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, and 1 Push Press.

This Hero WOD is dedicated to Sgt. Wytasha Carter, affectionately known to his friends and family as Wyt. He died from a gunshot wound to the head about 2 a.m. on January 13, 2019 while on a special detail investigating car break-ins in the downtown Birmingham area. Those who knew the 44-year-old husband, father and U.S. Air Force veteran said he had a passion to serve and it showed every time he hit the city’s streets.

We first found this workout posted on the Instagram profile of Dawn South on January 16. The workout was created by Andrew Rape of CrossFit Trussville (Trussville, AL, USA).

15 junio, 2019

Hero WOD – Sábado 15.06.2019

Hero WOD – Sábado 15.06.2019 “SGT. Wyt” For Time 8 Rounds of: 36 Double-Unders 3 Burpee Chest-to-Bar Pull-Ups Then immediately, one round of: 13 Bear Complexes (115/75 lb) 20 Bar Over Burpees 19 Bear Complexes (115/75 lb) One “Bear Complex” […]
12 junio, 2019

WOD – Miércoles 12.06.2019

WOD – Miércoles 12.06.2019 Snatch Balance 5 Sets of 2 then In a 5:00 Window… 70 Double-Under Buy-In Time remaining, AMRAP: 12 Power Snatch (50/35) 6 Burpee Bar Overs Rest 5:00 In a 5:00 Window… 70 Double-Under Buy-In Time remaining, […]
4 junio, 2019

WOD – Martes 04.06.2019

WOD – Martes 04.06.2019 EMOM for 10 min: Minute 1 – 40 Double-Unders Minute 2 – 2 Deadlifts AHAP then For time: 50 Sit-Ups, 50 Air Squat, 25 Box Jump Over 40 Sit-Ups, 40 Air Squat, 20 Box Jump Over […]
21 mayo, 2019

WOD – Martes 21.05.2019

WOD – Martes 21.05.2019 Power Clean Technique 6 Sets of 2: 3-Pause Power Clean Each pause lasts 2 seconds: 1 – Knee Level 2 – Jumping Position 3 – Receiving Position then 3 Rounds: 15 Power Cleans (60/35), 20 Pushups […]
9 mayo, 2019

WOD – Jueves 09.05.2019

WOD – Jueves 09.05.2019 Handstand Walk 50-40-30-20-10: Double-Unders 8 m. Handstand Walk after each set then 5 Rounds: 7 Front Squat (70/45)kg. 14 Ring dips then 4 Rounds Not for Time: 8 Bench Press (70%) 12 Stiff Leg Deadlift (2kb´s […]