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– 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.

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.

Samy Daghir

6 thoughts on “01.14.2016”

  1. 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).

  2. “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#)

  3. 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


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