Flight Simulator

5
Nov

Flight Simulator

Press x5
5 sets @ 70%

Unbroken Double Unders
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

*15 min cap

Compare to June 2/15

*Single unders – same reps. If finished early, spend the rest of the time practicing double unders.

IMG_7391

23 Responses

  1. Greg

    Press x5
    Warm Up – #45-65
    5 sets @ 70% #115

    Unbroken Double Unders (scaled to singles)
    5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
    Made it to 35 on the way down – stuck on 40 for about 8 attempts between 30-40 – not fun lost concentration

    *15 min cap
    Thanks Shane – was not a good morning for me but glad I pushed myself to get out of bed and go!

  2. Mobility
    WU x 1 + 2 min DU practice
    Group Mobility

    Strength: Press x5
    5 sets @ 70%
    35# for WU then 55# (Nice sharing the bar Dom and Katelyn)

    WOD: Flight Simulator
    Unbroken Double Unders (scaled to singles)
    5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

    Time: 3:48
    Then started DU’s at the 5:00 min mark…got to 15. 17 was the most I was able to string together…one day 🙂

    Great job everyone. Thanks Shane 🙂

  3. Tracy

    Press x5
    5 sets @ 70%
    Used 55#

    Unbroken Double Unders
    5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
    Scaled to singles
    Time 6:29

    Worked on doubles…PR of 9…and a PR of whip marks too!

  4. WOD: Flight Simulator
    Unbroken Double Unders (scaled to singles)
    5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

    Time: 9:17 (almost 2 minutes slower than my best time. Got stuck on the round of 25 on the way down. Took me 9 tries to get it)

  5. Open gym
    OHS
    100×5
    100×5
    105×3
    115×3 (PR for reps)
    120x 3 (PR for weight and reps! Yay!)

    I chose Sunday’s WOD. Because it’s quick and effective 🙂 oh and the burpees.

    21-15-9
    Burpees
    KBS @ 35#

    time = 3:46

    15 seconds off my PR, I think I’m a little slower when I WOD alone.
    Thanks Steph!

  6. Blake

    Open Gym
    OHS
    x5: 95 – 115 – 135
    x3: 155 – 175 (PR Reps)
    x1: 185 (PR Reps)

    Row at 1:30/500m split until it goes above for more than 5 seconds.
    Row 1: 223
    Row 2: 250

  7. Mark D

    MOB + WU x 1 + 2 min skipping
    Group Mobility

    Strength: Press x5
    5 sets @ 70%
    WU – 65#
    95-95-105-105-115#

    WOD: Flight Simulator
    Unbroken DUs – singles
    5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

    Time: 12:20

  8. Amy Hogan

    Mobility
    WU x 1 + 2 min skipping
    Group Mobility

    Strength: Press x5
    5 sets @ 70%
    60-60-60-60-60

    WOD: Flight Simulator
    Unbroken Double Unders (scaled to singles)
    5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

    Time: 6:38

  9. Frankie

    WU x 1 + 2 min skipping
    Group Mobility

    Strength: Press x5
    5 sets @ 70%
    95-95-95-115-115

    WOD: Flight Simulator
    Unbroken Double Unders (scaled to singles)
    5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
    time = 5:46

    No PR – same time as last time.

  10. Shane H

    Press x5
    5 sets @ 70%
    Shared the bar with Matt, great job Matt!! 

    65/ 85/ 90 x 5 x 5
    Unbroken Double Unders
    5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
    Finished 35’s on the way down… 
    *15 min cap

    Compare to June 2/15

    Score: 15:00

  11. MOB+ WU x 1 + 2 min skipping
    Group Mobility

    Strength: Press x5
    5 sets @ 70%
    Warm up 55-75
    80-80-80-80-80

    WOD: Flight Simulator
    Unbroken Double Unders (scaled to singles)
    5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

    Finished 45 down.

    Thanks for swearing next to me with me Shane

    Thanks for coaching Amanda 🙂

  12. Amanda

    Got stuck on the 45’s on the way down. No PR, I completed that set once. Also, I’m pretty sure I did the 45’s twice on the way up. I couldn’t remember what round I was on so I did the 45’s again just to be sure.

    Fun wod’ing with Frankie and Matt. Thanks for the encouragement Matt. 🙂

  13. Annie

    Press x5
    5 sets @ 70% #50

    Unbroken Double Unders
    5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

    *15 min cap total 5:12 ( PR of 52 seconds from last time in 2014)

    *Single unders – same reps. If finished early, spend the rest of the time practicing double unders.
    DU getting better and better. 9 in a row 🙂

  14. Heather B

    Press X5 5 sets @ 70%
    I didn’t have a 1RM so I worked up to 50#

    Flight simulator scaled to singles –
    Made it to 50 and then go stuck!

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