DOUBLE UNDERS (YAY!)

Reps of:
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

You CANNOT move onto the next set of reps unless you have done the previous set as unbroken. Even if you miss the 49th one of 50, you need to start the set of 50 again.

There is a 20 minute cut-off

I did this last year and ended up being stuck on the 15's going down which lead to a DNF.

This time around, I took enough rest time in between, didn't miss any sets and finished at 12:53. My coach got 11:52 - I want to beat him next time ;) Want to take LESS rest on the way down, especially from the 30's.

Ended the WOD with some deadlifts. Coach didn't want Opens competitors to get a max effort, so just did 4 sets at 210# to take it easy.

5-5-3-3-1-1 Push Press

Then,

15min AMRAP

5 HSPU

10 Toes 2 Bar

20 Squats

135/165/195 on the presses.
I put up 195lbs on the presses without too much trouble. I felt really good on the WOD...think the week off energized me. I did all the HSPU's unbroken.

Max Reps of Push Jerk (135lbs) - 25 reps (could have done a few more if my form had been more efficient for the first 16 reps)

Metcon 1: 3 Rounds for time of: 25 WBs (20lbs), 30 second "L" hang

                           Time: 7:48

Metcon 2: 3 Rounds for time of: 400m run, 10 burpee box jumps (24")

                          Time: 9:48

Note: the Metcons over the past two days have been killers. Makes me realize how great a shape these young guys really are. My goal is to be competitive (close) to the young guys and be the best of the Masters.

Nancy
400m run
15 OHS
5x (15 min cap)

Annie
50/40/30/20/10 (125/105/85/65/45-single jump jump rope)
DUs and Ab mat sit ups

The time is for Annie, I only finished four rounds of Nancy within the 15min cap
The weight and rounds are what I accomplished for Nancy

2 attempts for max reps double unders (81)

Then

1-1-1-1-1-1-1 of:
Clean and Jerks (205 was my max)

Then

5 minute AMRAP of:

1,2,3... C&J (50% 1rm)
10,20,30... Double unders.

Finish with Mobility WOD on shoulders and ROM

Still not seeing much movement with my overhead weights. I am getting more proficient with double unders, and can seemingly string 30-50 together fairly effortlessly.

Quick 15mins pre outdoor blast:
Towel Chin Ups (Strict)
- 3rounds x 10 reps
- few hang cleans, shrugs, push press at 60kg between rounds

Bear Complex - 20kg, 30kg, 40kg

Outdoor Ses:

• 3 x 40m shuttles - 85%, 90%, 95%

Max Strict Push Ups (2secs up, 2 secs down):
- 30secs, 20secs, 10secs
- rest 30secs between each interval

• 30m Bear Crawl + Broad Jump Back
• rest 1min
• 20m Bear Crawl + Lunge Back
• rest 1min
• 10m Bear Crawl + Squat Jump back

12min AMRAP:
- 50 single unders
- 5 Burpees
- 25 Sit Ups
TOTAL = 9 Rounds + 23 Sit Ups

1min Max Effort:
- 30m, 20m, 10m Shuttle Run - repeat until 1min up
rest 1min
45secs Max Effort:
- 20m shuttle run - keep repeating until time up

5-5-3-3-1-1 Snatch

If you do not know your 1rm Snatch you have 20 minutes to either find it, or practice the lift

-Worked on finding a 1RM snacth. Had never really performed this movement before so tried to work on form more.

Then,

15min AMRAP

5 Snatch (Power or squat) 115

15 Deadlifts 115

30 Double unders

Completed 4+5 snatch

Warmup
50 DUs
2x
10 KBS
8 Pushups
6 Squats

Mobility
Hips
Shoulders

Skill
Pullup progression - butterfly/kip

WOD
15 AMRAP
3 OH Squats 115
3 Ab Mat situps
3 Burpees
6 OH Squats
6 Ab mat situps
6 Burpees
9 OH Squats
9 Abmat situps
9 Burpees
this equals 1 round. rinse & repeat for 15mins.
3 Rounds plus 9 reps

Warmup

50 DU's or Attempts

2x
10 KB Swings 35lbs
8 Pushups
6 Air Squat

Mobility -
Hips
Shulders

WOD

A) Pull-up Review Kipping and Butterfly

*** form is starting to appear on this... not there yet but soon.

B) 15 Minute AMRAP

Scale
RX 115/85
1st 95/65
2nd 75/55
3rd 65/45/35

3 OH Squat
3 Sit-ups
3 Burpees
6 OH Squat
6 Sit-ups
6 Burpees
9 OH Squat
9 Sit-ups
9 Burpees

** Start over at 3

This was a burner.... the class averaged in the 3's for rounds... I raced the clock to finish my 3rd... This was only my second time with OH Squat so I kept the weight fairly light.

Score: 3

5-5-3-3-1-1 Snatch (45#)

Then,

15min AMRAP

5 Snatch 135/95 (MOD 35#)

15 Deadlifts 135/95 (MOD 75#)

30 Double unders

6 rounds +33

Hangover WOD! Just glad to get in there and finish it :) Snatches got a little better toward the end, but still need to get better form before trying to add more weight. Highest DU's was 18 together.