Wod Wednesday 8/17/16

1. Warm Up:

Coaches’ Choice

2. Strength:

Week 4 of our back squat strength program, today we are retesting our 1 rep max.

you have 25 minutes to find your 1 rm.

3.     Wod:

Flight Simulator (15 minute cap)

Last done 10-29-14

For Time:

• 5 unbroken double unders

• 10 unbroken double unders

• 15 unbroken double unders

• 20 unbroken double unders

• 25 unbroken double unders

• 30 unbroken double unders

• 35 unbroken double unders

• 40 unbroken double unders

• 45 unbroken double unders

• 50 unbroken double unders

• 45 unbroken double unders

• 40 unbroken double unders

• 35 unbroken double unders

• 30 unbroken double unders

• 25 unbroken double unders

• 20 unbroken double unders

• 15 unbroken double unders

• 10 unbroken double unders

• 5 unbroken double unders

You MUST stop in between sets (the rope must stop)

If you break a set you must start the set over.

Beginners: Do single unders and practice your doubles in the warm-up.

Intermediate: Do as prescribed.

Andrew

Posted in WOD

9 thoughts on “Wod Wednesday 8/17/16

  1. Back Squat:145#

    WOD: singles x 2. Got to 50 (really 100)
    Then one double and done, over and over and over again for the next 10 minutes. At some point I wanted to dance instead. I would have done better with spins, twirls and pirouettes!

    Like

  2. BS 175 new hip PR

    Did 2x singles on the way up, then doubles on the way down, as per Mick’s excellent suggestion. Got 11 dubs

    Like

  3. As a workout in my wheelhouse, failing to complete this workout crushed my soul today (as most could attest to if they witnesses my frustration and thrown rope at the 4:30).

    Went unbroken from the rounds of 5 to 45 with ease. Hit the round of 50 and failed at 47. Failed at 35, failed at 42, failed at 27. Failed, failed, failed, and failed again. I think I gave it 15+ attempts….just wasn’t my day.

    I want a do-over on this one.

    Like

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