ANNOUNCEMENTS:
– Our January Free Workout/Bring-a-Friend will be Saturday Jan 23rd at 11:00am. Tell your friends!
Warm-up Drills
I. Coach’s Choice
II. Mobility
Impact/Focus: Double-Under Intervals
Complete the following
Maximum Repetitions x Double-unders for
6 Rounds (1:00 on x :30 rest)
Post scores (total reps) to comments.
“OBV”
Complete for time
Row 60kcal
40 x Burpees
20 x Snatch (65-75%1RM)
Post scores to comments.
Skill Development
Complete the following for a total of 6 minutes where odd minutes are Handstand Holds and even minutes are Pistols:
:20 x Handstand Holds (wall or freestanding)
10 x Pistols (5L/5R)
Notes: Scale the handstand hold to stinkbugs or straddle-v positions as necessary in order to facilitate an open shoulder position with arm lock-out during drill holds.
23 DUs
WOD: 12:27 @ 95#
The snatches alone took 5:20 to complete..
Heavy.. based this 70% weight against my historical 1RM (instead of my lower, current 1RM).
DUs: 364
“OBV”: 16:01 rx’d
+13 burpees…
“Double-Under Intervals”: somewhere around 80. Getting marginally better – max unbroken = 4. Several consecutive groups of 3s.
“OBV”: 12:30 (Modified to Power Snatches @ 75#)
55 DU’s, 6 in a row max
“OBV”: 13:30 @ 135#
DU’s: 348 (35 in a row, first round)
“OBV”: 19:24 @ 85#… I thought I was doing 80# until someone pointed it out after the WOD…oops