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30
Mar

Double Header

4 rounds
90 sec Double Unders
30 sec Rest
90 sec Squats
30 sec Rest
90 sec Box Jump Overs (24/20”)
30 sec Rest

Cashout
2 rounds
20 on, 20 off
Hollow Rock
Plank March
Leg Levers

Justin

30 Responses

  1. Amanda Hunt

    Mobility and Warm-up

    4 rounds:
    90 sec Single Unders
    30 sec Rest
    90 sec Squats
    30 sec Rest
    90 sec Box Step Overs (20”)
    30 sec Rest

    **872 Total reps
    (Tried double unders but still no success today.)

    Cashout:
    2 rounds:
    20 on, 20 off
    Hollow Rock
    Plank March
    Leg Levers

    Great workout!!

    Thanks Ingrid!!

  2. Jackie

    Warmup & Mobility

    4R
    90 Sec DU (64, 57, 71, 52)
    30 Sec Rest
    90 Sec Squats (35, 36, 39, 40)
    30 Sec Rest
    90 Sec Box Steps 20# (25, 25, 25, 26)

    Total Reps 495

    Cashout 2R – 20 sec on/10 sec off
    Hollow Rocks
    Plank Marches
    Leg Levers

    Fun morning!!

  3. Warmup & Mobility

    4R
    90 Sec DU (95, 70, 71, 76)-312
    30 Sec Rest
    90 Sec Squats (67, 67, 67, 70)-271
    30 Sec Rest
    90 Sec Box Steps 24# (30, 31, 30, 33)-124

    Total Reps 707

    Cashout 2R – 20 sec on/20 sec off
    Hollow Rocks
    Plank Marches
    Leg Levers
    10 reps for all the movements.

    Merci Ingrid!

  4. Catherine Wilson

    4 rounds
    90 sec Single Unders
    30 sec Rest
    90 sec Squats
    30 sec Rest
    90 sec Box Step overs (12″ + plate)
    30 sec Rest

    Didn’t count the skipping.
    Squats 33,31,34,36
    Box steps: 22,21,21,23

    Cashout
    2 rounds
    20 on, 20 off
    Bent Hollow Rock
    Plank March
    Leg Levers

    Thanks Ingrid! And a special thanks Kevin and Ronnie for not being in the box in front of me for the squats. 👍

  5. Kevin

    DU – 128-105-105-124 = 462
    Sq – 74-65-63-67 = 269
    BJO – 30-30-31-35 = 126

    Total – 857

    Cashout
    About 10 reps of each

    This will probably be the toughest workout this week.

  6. Cheryl

    4 rounds
    90 sec Single Unders: 180/159/187/198
    30 sec Rest
    90 sec Squats: 34/38/42/45
    30 sec Rest
    90 sec Box Jump Overs (20”): 17/17/17/19
    30 sec Rest
    >> total reps: 953

    Cashout (for Q-u-a-l-i-t-ee)
    2 rounds
    20 on, 20 off
    Hollow Rock
    Plank March
    Leg Levers

    Fun stuff! Thanks Kevin.

  7. Kristen

    DU – 61-64-45-51
    Squats – 42-37-39-38
    Box Jump Overs – 17-18-18-19 (first few of the first round were just box jumps.. forgot to go to the other side of the box)
    Total: 449

  8. Ang

    4 rounds

    90 sec singles (192-203-195-188=778)
    30 sec rest
    90 sec squats (43-43-37-37=160)
    30 sec rest
    90 sec box step overs 19.5” (23-24-24-24=95)

    Total reps 1033
    @ home… no box to do box jump overs so did step overs on a chair with a 25# plate, chair not sturdy enough to do jumps 😳

  9. Audrey

    4R
    90 Sec SU/DU (Working on DU and the angels of DU were not with me today.. – no counts)
    30 Sec Rest
    90 Sec Squats (45, 46, 46, 46)
    30 Sec Rest
    90 Sec Box Jumps Over 20′ (22, 21, 21, 21)

    Cashout 2R – 20 sec on/20 sec off
    Hollow Rocks
    Plank Marches
    Leg Levers

    Perfect way to start the day – as always 🙂

  10. Fred

    4 rounds
    90 sec Double Unders
    30 sec Rest
    90 sec Squats
    30 sec Rest
    90 sec Box Jump Overs (24/20”)
    30 sec Rest
    Round 1 – ?35?/55/22
    Round 2 – 67/55/23
    Round 3 – 70/55/21
    Round 4 – 63/53/21
    Total reps: 540

    My first round of DUs was not good… gave myself a 35 (did not get a count in). Showed up late, didn’t get a good warm-up in, had to transition to singles about 1/2 way because DUs were just not there. Subsequent rounds were ok once I got settled in.

  11. Stephdh120

    4rds
    90 sec single unders (100/138/125/140)
    30 sec rest
    90 sec squats (40/38/40/37)
    30 sec rest
    90 sec box step overs (20/20/20/20)
    30 sec rest
    Total reps- 738

    Cashout
    2rds
    20 sec on 20 off
    Bent hollowrocks
    Plank March
    Leg levers

  12. Neil

    4 rounds
    90 sec Single Unders: 197/178/189/160
    30 sec Rest
    90 sec Squats: 50/45/40/40
    30 sec Rest
    90 sec Box Jump Overs (24”): 20/18/16/15
    30 sec Rest
    >> total reps: 968

    Cashout
    2 rounds
    20 on, 20 off
    Hollow Rock
    Plank March
    Leg Levers

  13. GillesGautreau

    4 round
    90 sec SU 100-140-160-160 =560
    30 sec rest
    90 sec squat 70-70-80-80 =300
    30 sec rest
    90 sec box step over 20 in
    40-30-30-30 =130
    total 990
    2 round
    20 on 20 off
    hallow rock
    plank march
    leg lever

  14. Annick Bouchard

    4 rounds
    90 sec SU 126+133+116+122= 497
    30 sec rest
    90 sec Squats 51+40+40+35= 166
    30 sec rest
    90 sec Box step overs 20”
    30+27+26+28= 111
    Total 774

    2 rounds
    20 on 20 off
    Hallow Rock
    Plank March
    Leg levers

  15. Aubrey

    Good WOD with a steady pace!
    Pretty much kept the numbers the same thru the
    Four rounds. Box jumps got spicy!
    Thanks Kevin

  16. Amber G

    Rowing Test
    Row 20 min for meters
    4112, got Blue II by 2 meters lol

    Cashout
    2 rounds
    20 on, 20 off
    Hollow Rock (with knees bent)
    Plank March
    Leg Levers

  17. Joe McSheffery

    Will try this WOD this weekend
    Home WOD
    21.3 (second time round). Tried it Sunday. Was too tired from vaccine
    Scale with 50#
    10 pull-ups on last round.

    Row
    500m r 1 min. X5
    9:13.1 total work time. 1:50.6 average pace

  18. John Hunt

    4 rounds
    90 sec Single unders 177/151/149/203=680
    30 sec Rest
    90 sec Squats 55/48/53/55=211
    30 sec Rest
    90 sec Box Jump Overs 24” 26/26/28/27=107
    30 sec Rest

    Total 998

    Cashout
    2 rounds
    20 on, 20 off
    Hollow Rock
    Plank March
    Leg Levers

    Thanks Kevin!

  19. heididaigle

    4 rounds – 90 seconds of movement followed by 30 seconds rest

    Double Unders: 68-55-66-58
    Squats: 46-41-40-39
    Box Jump Overs (20″): 21-23-22-24
    Total Reps = 503

    That WAS a doozy. Gassed after 1st round and thought I was going to die!
    DU Gods were not with me today & had a hard time stringing them together

  20. Stacey Simpson

    4 rounds
    90 sec Double Unders – 19/21/23/26
    30 sec Rest
    90 sec Squats – 50/45/47/48
    30 sec Rest
    90 sec Box Jump Overs (20”) – 10/14/17/21
    30 sec Rest

    Skips were single,single,double. Only counted successful double reps.
    Squats were gross.
    BJO – was nervous the first round, but then each round got better and I got in a really good rhythm at the end.

    Cashout
    2 rounds
    20 on, 20 off
    Hollow Rock
    Plank March
    Leg Levers

    Cash out was a lot of laying on the floor sweating and groaning through the above core movements.

  21. Jordan Sanipass

    4 rounds
    90 sec Double Unders-23,21,12,8
    30 sec Rest
    90 sec Squats-51,52,54,57
    30 sec Rest
    90 sec Box Jump Overs (24/20”)-30,29,27,33
    30 sec Rest
    Total reps: 397

    Cashout
    2 rounds
    20 on, 20 off
    Hollow Rock-11,9
    Plank March-10,10
    Leg Levers-10,11
    Total reps: 61

  22. 4R
    90 Sec Singles (150, 100, 92, 100) = 442
    30 Sec Rest
    90 Sec Squats (40, 40, 44, 42) = 166
    30 Sec Rest
    90 Sec Box Steps 20# (20, 18, 18, 18) = 74

    Total Reps 682

    Cashout 2R – 20 sec on/10 sec off
    Hollow Rocks
    Plank Marches
    Leg Levers

  23. Kelly B

    4 rounds
    90 sec Double Unders: 55-80-93-102 = 325
    30 sec Rest
    90 sec Squats: 45-51-54-58 = 208
    30 sec Rest
    90 sec Box Jump Overs (20”): 24-25-26-30 = 105
    30 sec Rest
    Total: 638

    Cashout
    2 rounds
    20 on, 20 off
    Hollow Rock
    Plank March
    Leg Levers

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