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.
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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!
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 🙂
Wow awesome job Kelly, I have a long way to go! Inspiring!
good job and fast time
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!
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)
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!
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
Great job on your OHS today! THANK YOU for the encouragement during my WOD, I needed it 🙂
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
WUx1 + 2min skipping
Press x5
5 sets @ 70%
85#
WOD
Unbroken Double Unders
Got to first 25 like last time. Had 29 once but no 30.
Great work 6am peeps!
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
M+WU
Shoulder press x5
5 sets @ 70, 45lb
Flight simulator scaled to singles, 15min cap, scaled to singles
9:39
Shoulder press x 5 @ 85#
WOD with singles…this was still frustrating enough with singles, managed a 4 sec PR – 7:31
mob wux1+ 2 min skiping
pressx5 5 set
45×5 65×5 85×5 85×5
85×5 85×5 85×7
flight simulator
time 6:17
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.
Wod Rx’d
6:58 (40 sec PR)
Press x 5 @ 70%
Wod rx
Completed 25 on the way down. No PR but happy to be in the gym today.
Press x5
5 sets @ 70%
Shared the bar with Matt, great job Matt!!
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
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 🙂
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. 🙂
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 🙂
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!