Jana
Warm-Up
Coach’s choice
WOD prep
Dumbell snatch and double unders.
WOD
Double Dutch
3 rounds for time
40 double unders
20 Box jumps(24,20)
20 Alternating dumbbell snatches(50,35)
40 double unders
*Rest 5 minutes between rounds.
*Record your times for each round and your total time including rest.
Option 2:
40 double unders
20 Box jumps(24,20)
20 Alternating dumbbell snatches (40,25)
40 double unders
**Rest 5 minutes between rounds.
Option 3:
80 Single unders
10 Box jumps(20,12)
10 Alternating dumbbell snatches (30,20)
80 Single unders
Post WOD
Foam roll lats 5 minutes
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Lots of modifications
3 RFT
12 cal bike
20 abmats
20 alternating Kb snatches (18#)
20 abmats
12 cal bike
3:30 / 2:41 / 2:20
Descending splits!!!
Double Dutch: 20:06 Total Time 25# Dumbbell | 80 Singles
Round 1: 3:17
Round 2: 3:20
Round 3: 3:29
Great workout – use your ‘rest’ to address any tight areas (which you will discover after yesterday’s back squats and squats). Big class today!!
Deb — Was it really a big class today, or are you just saying that because everything looks big to short people?
Ken, while that is a valid point, I can say that there were about 15 people in the class this morning. That’s giving the mid-morning and evening classes a run for their money! Do you know how high a 20″ box appears to be when you are sub-5′ tall?!
Deb — It probably looks about the height that Ken Earley looks to me. Hahaha.
15# snatches, singles and baby bod jumps.
Managed not to clock myself in the head with the dumbbell. Made up for it by face planting on a tripped up box jump. There’s always one class klutz.
3:15
3:30
3:30 even with the face plant
That would be baby box jump. Lol.
3:19, 3:51, 3:27 (25#, 2 x singles)
Kept tripping on the rope the second round, and had to stop to take one of the the knots out. No excuses, but frustrating reason to stop! Maybe I’ll remember to bring my own rope one of these days! And maybe I can try working on some dubs one day too… well, I’ll start with the rope! Sorry you fell on your baby bod jump, Tracey! Seriously, hope you’re ok 😊!
3:05
2:57
3:06
Rx
Thanks Ilana – my (bad) knee was feeling a bit funky all day but otherwise just a few black and blues. I think because (1) it happened so fast and (2) the box was so low I didn’t put my arms out to catch myself. That might have made it worse! And I hear you on the rope….I had one bad round of tripping on the rope, too. I’d love to master a dub or two….someday!