warm up
double under therapy; if you can do them, perform the following:
15 double unders every 20secs x 6
3 rounds of Cindy
pvc complex:
hang power cleans x 10
front squat x 10
push press x 10
thrusters x 10
workout
400m run
95# hang power cleans x 30
400m run
95# front squat x 30
400m run
95# push press x 30
400m run
95# thrusters x 30
400m run
rest 5mins
max double unders in 10 mins
compare to 20JAN09
double under therapy; if you can do them, perform the following:
15 double unders every 20secs x 6
3 rounds of Cindy
pvc complex:
hang power cleans x 10
front squat x 10
push press x 10
thrusters x 10
workout
400m run
95# hang power cleans x 30
400m run
95# front squat x 30
400m run
95# push press x 30
400m run
95# thrusters x 30
400m run
rest 5mins
max double unders in 10 mins
compare to 20JAN09
bou.18:16/du's 316 reps. Getting rid of a cold.
ReplyDeleterob.18:30 1.5 min better then last time. forgot to do the double unders. 2 newbies came by.
My legs are still shot from the weekend in Milano. We did Fran on saturday. The cert and the box there were pretty cool.
http://www.maddalonifunctionaltraining.com/
It's 43°c over here this morning. It's still not too cold.
Take care!
SherrY...114bw...#65/24:55/165du
ReplyDeleteYep thats a capital Y on purpose! haha! Thanks for the extra motivation Barri!
Improved my time by about 3min but did 35 less double unders... I havent been working on DU's at all... Time to stop avoiding them apparently.
Old time: sherez 113/65#/28:09/200
caleb. bw155 6:08/250
ReplyDeleteChrissy 156bw, mod reps of 20, #45/18:02, did single unders.
ReplyDeleteM/51/161 rx 3 min slower 28 vice 25 min.
ReplyDeleteD/U 358 vice 340.
What does it all mean, am I slipping, getting weaker, bad day or just didnt want it bad enough? Who knows. I can tell you one thing after the double unders it felt like someone was standing on my gut while I was attempting to inhail.
AARP
39y / 199# Did 3OHS from yesterday as a make-up.
ReplyDeleteAfter 1 lame attempt at 135# a few weeks ago, I wan not real confident. I went after it and with some additional coaching via phone from Steve, I was able to PR at 175#...
turbo. 158bw. rx. 13:08 / 365
ReplyDeleteTurbo J... Like the fastest NASCAR on the circuit... The only thing slowing me down... Lap traffic. Just put your blinker on, pull over, & watch the kid go!
55# / 26:29
ReplyDeleteWas not able to take on the DU's because my sister and I had a baby to get home to....who, by the way, is way cuter than 10 minutes of DU's.
Steve C. 195bw. rx. 17:00 / 213
ReplyDelete10 min of d/u... I think I'd rather eat some of Turbo's buck shot sandwich.
Aaron H. bw155. rx. 18:20. 430 DU's.
ReplyDeleteMonday's WOD rx. 6:52. 13 Clean/overhead. 5:57 mile run.
Travis G. 199bw rx for weight but scaled to 20 reps per exercise,,17 something. Sorry I failed to write it down! As for double unders for 5 minutes I got a measly 70.
ReplyDeleteLooking at that picture I can now see my elbows even better, I am going to be walking about Disney today and tomorrow with my elbows straight up! :o) Awesome Class, Thanks Chris!
ReplyDelete