Practice Day

18
Jan

Practice Day

Row-uary Update: For every 500m you row, perform 5 burpees (not row 1000m, then do 10). This will last all day Thursday and Friday. Yay extra fitness!

BAD ASS MOBILITY CLASS

INTRAMURAL OPEN REGISTRATION

This is like practicing all the moves for the Open. How wonderful!

Double Under Review

EMOM for 30 min
Min 1 – 10 C2B Pullups
Min 2 – 10 DB Snatch (alternating)
Min 3 – 50 Double Unders

-The C2B are going to get grimy near the end (or middle). If needed, drop the reps. Or scale to ring rows for today.
-Snatches will probably be your break. Get them done relatively quick to bank some rest.
-Double unders – 50 is a lot for 1 min. Unbroken should land you around 30 seconds. Tripping and falling – who knows. Either way, use that minute as a time to practice your doubles. You’ll never get better if you always opt for singles.

Keith

26 Responses

  1. Mario B.

    1512m rowing for Team #2. (Went out Plowing driveways this am, and didn’t know if I would make it to the gym on time, so never read the post, Gab luckily told me AFTER I rowed…SO I did my 15 burpees before the warm up).

    EMOM for 30 min
    Min 1 – 10 C2B Pullups (Started with 10-8-8-8-8, then had an almost rip, so I switched to Hard ring rows.)
    Min 2 – 10 DB Snatch (alternating) (#50, got these done in 20-25 sec.)
    Min 3 – 50 Double Unders (Anywhere from 1-10 in the minute, mostly single-single-double, Did get a PR of, s-s-d-s-s-d-s-s-d.)

    Good day to work on Skills…DU were frustrating! Thanks for the tips Shane,

    Gonna work on them more!
    Good job 6 am Crew!

  2. Remi Richard

    EMOM for 30 min
    Min 1 – 10 C2B Pullups – 5s then 3s & 2s – alternating grip last rounds, ripped badly.
    Min 2 – 10 DB Snatch (alternating) – 45# setting down before switching
    Min 3 – 50 Double Unders – finished all rounds, some strings of 15 and even a 25!

    Thanks coach Shane, great job 6amers! What a workout!

  3. Mark D

    MOB + Group WU & MOB

    Double Under Review

    EMOM for 30 min
    Min 1 – 10 C2B Pullups
    Min 2 – 10 DB Snatch (alternating)
    Min 3 – 50 Double Unders

    DNF…had to take some breaks. Thanks for the tips Shane and Matt…I will catch on eventually.

  4. Del

    EMOM for 30 min
    Min 1 – 10 C2B Pullups 10 then 5-6 per round
    Min 2 – 10 DB Snatch (alternating) 50# 30-35s
    Min 3 – 50 Double Unders 50 then 35-45

    And 100 Burpees in OG 😉

    Thanks Shane!

  5. Janet O'Blenis

    EMOM for 30 min
    Min 1 – 10 Ring Rows
    Min 2 – 10 DB Snatch (alternating) – 25#
    Min 3 – 50 Double Unders – did a few here and there and jumped around whipping myself the rest of the minute

    I enjoyed this one even with the frustration of the doubles.

    Thanks Kevin

  6. Christie Neate

    EMOM for 30 min
    Min 1 – 10 Ring Rows
    Min 2 – 10 DB Snatch (alternating) at 20# for the first two rounds; then switched to 25#; thanks Janet for sharing!
    Min 3 – 50 Double Unders … steady 3/1’s the whole time, a little bit of 2/1’s and 3 DU in a row once, otherwise, no major success on this one 🙂

    No show burpees
    Thanks for the class Kevin!

  7. Blake

    EMOM for 30 min
    Min 1 – 10 C2B Pullups – First 5 rounds 10, then 8 / 8 / 8 / 7 / 6
    Min 2 – 10 DB Snatch (alternating) @ 50#
    Min 3 – 50 Double Unders – 50’s for 5 rounds then 40 / 40 / 40 / 30 / 37

    Wowza! That was … effective.

  8. Chantal C

    EMOM for 30 minutes
    Minute 1 – 10 Ring Rows instead of C2B Pullups
    Minute 2 – 10 DB Snatch (alternating) – 15lbs (focused on proper form)
    Minute 3 – Double Unders – I tried every single time with absolutely no success until 23 minutes in and I got my first ever double under. Continued to get 10 more but not all at once…
    Loved this workout! Didn’t think I would but I did!

    Thanks Kevin!!!
    Great class!

  9. WUx1 + CS

    EMOM for 30 min
    Min 1 – 10 C2B Pullups
    Min 2 – 10 DB Snatch (alternating) – 50#
    Min 3 – 50 Double Unders – Did 1st 4 rounds with 50 DU’s then drop to 30 for next 5. Last one did 50.

    Great job early risers!

    Thanks Shane!

  10. MARCY

    30 min EMOM

    Min 1 – 10 ring rows
    Min 2 – 10 DB snatch (25#)
    Min 3 – 50 DU

    Each round of double unders:
    2/7/6/8/5/9/13/8/13/11

    I am so thankful for the forced practice of Doubles. Before today I had successfully completed 3 …. ever. Today something clicked and they started coming. Now to work on stringing them together in succession.

    Thanks for the tips to start the class Kevin – keeping hands low and out front was the game changer.

  11. Samantha C

    EMOTM 30mins
    1- 10 RingRows
    2- 10 DB Snatch Alternating(15#) first two rounds used 20# then found it was a bit to heavy.
    3- 50 DBL Unders/ Got 4 DUs in then by minute 20 needed to switch to the ball thingys.

    This was a tough one. I’m definitely done for the night. Thanks Shane for the tips on the snatchs. I knew I wasn’t doing them right and they felt much better after the correction.

    1. Tara Betts

      Incredible!!
      You are one of those women that I admire so much and would like to be like someday. I remember the year you were pregnant at the Open, just totally killing it, and my head almost exploded because I had never seen a pregnant woman being strong before and it was AMAZING. Watching you made me feel proud to be a woman❤️

      1. Elba

        Thank you so much Tara 😘 and you are such an inspiration to all of us, you have one of the biggest heart I know, you are one of the kindest person and we are so lucky to have us in our lives ❤️💖❤️

  12. Shane Hayes

    Quick Wu and jumped in with the 4 pm class
    Did c2b, used a 50# dB and all rounds except 2 of du’s were unbroken. That’s definitely a pr.
    This is one of the best workouts I think I have ever done, it was just hard enough with a great combination of movements.
    Thanks for the great class Kevin!!
    Great work everybody that tackled this one today!

  13. Remi F

    Double Under Review

    EMOM for 30 min
    Min 1 – 10 C2B Pullups (1st round C2B, then it was mostly pull-ups [5 reps for the last 5])
    Min 2 – 10 DB Snatch (alternating) @ 50# (did all 10 for 10)
    Min 3 – 50 Double Unders

    DUs – my best round was 24. It went from 8 to 20 ish per rounds.

    This WOD was tough!

  14. Alex O'Blenis

    30 min EMOM

    Min 1 – 10 ring rows
    Min 2 – 10 DB snatch (15#)
    Min 3 – 50 DU

    Ring rows and snatches were done no problem within each minute.. Neither of them took more than 45sec the whole time.

    I think I got around 10 doubles throughout the 30 minutes (maybe more.. I didn’t think to keep close track), with the 3 singles then 1 double method.. Pretty happy with that even though I was super frustrated at the time haha

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