Friday 2/28/14

Skill Work
Part 1:
3 sets of 30 Double Unders

Obviously our goal is 30 unbroken double Unders, but simply do this as fast as you can. If you are competing in the Open time yourself and get an average for how long a set of 30 takes you.

Part 2:
2 sets of 15 UNBROKEN Snatches 75/55

Focus on efficiency and make sure we’re getting the bar to the hips every rep and not only using the arms to get the bar overhead. Again time this and get an average.

WOD
3 rounds for time of:
10 Power Cleans 135/95
10 Bar Facing Burpees

Basics
8 Minute AMRAP of:
15 Kettlebell Swings
10 Burpees
5 Pull-Ups

Here it is, 14.1 is a flashback to 12.1 from a few years back.  Who’s got their double-unders?

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Friday 2/28/14

Skill Work
Part 1:
3 sets of 30 Double Unders

Obviously our goal is 30 unbroken double Unders, but simply do this as fast as you can. If you are competing in the Open time yourself and get an average for how long a set of 30 takes you.

Part 2:
2 sets of 15 UNBROKEN Snatches 75/55

Focus on efficiency and make sure we’re getting the bar to the hips every rep and not only using the arms to get the bar overhead. Again time this and get an average.

WOD
3 rounds for time of:
10 Power Cleans 135/95
10 Bar Facing Burpees

Basics
8 Minute AMRAP of:
15 Kettlebell Swings
10 Burpees
5 Pull-Ups

Here it is, 14.1 is a flashback to 12.1 from a few years back.  Who’s got their double-unders?

Written by:

Leave a Reply

Your email address will not be published.

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