All Levels WOD
A.
Weighted Pull Ups
5-5-5-5
Rest 2 min.
B.
Every 2 minutes for as long as possible:
From 0:00 to 02:00
2 Rounds
40 Double Unders
8 Chest to Bar Pull Ups
From 02:00 to 04:00
2 Rounds
50 Double Unders
10 Chest to Bar Pull Ups
From 04:00 to 06:00
2 Rounds
60 Double Unders
12 Chest to Bar Pull Ups
Increase the double unders by 10 and C2B pull ups by 2 every round until the work cannot be completed.
Beginners WOD
A.
Weighted Pull Ups
5-5-5-5
Rest 2 min.
B.
Every 2 minutes for as long as possible:
From 0:00 to 02:00
2 Rounds
10 Double Unders
8 Pull Ups
From 02:00 to 04:00
2 Rounds
20 Double Unders
10 Pull Ups
From 04:00 to 06:00
2 Rounds
30 Double Unders
12 Pull Ups
Increase the double unders by 10 and pull ups by 2 every round until the work cannot be completed.