WOD 11.25.18
AMRAP 15 Minutes:
50 Double-Unders
10 Power Snatches 155/105
Scale the Dubs to 100 Single-Unders or about 20 attempts as needed. This should take on average between 60 and 120 seconds. The barbell is meant to be on the heavy side of medium. Though you may choose to do the Snatches as all singles, use a load that you could cycle for 3-5 reps if desired.
Post rounds, reps, and Rx to comments.
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Schedule
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Pricing
30 minutes: $50
60 minutes: $100
90 minutes: $150
Cancellation Policy
Appointments cancelled within 24 hours are subjected to the full cost of the session.
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Yesterday’s Results Board: Partner Workout
Watch Strongman Brian Shaw Bend Frying Pans BarBend
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AG
A. 3 rounds – NFT:
5 leg assisted MU transitions
20 sec ring support
2-5 strict chin ups
2-5 strict dips
2 min row/bike/ski/run – increasing pace
B. Kipping ring muscle up practice
C. @sustained pace:
2-5 muscle ups
rest 15 sec
20 burpee
rest 15 sec
55 DU
rest 15 sec
row 350m
rest walk 3 min
x 3 rounds
WOD: 4 rounds + 30 DUs Rx
Heavy barbell made this a very different workout than versions from the past. All singles.
Did the Saturday partner workout in South Carolina by my lonesome. Found a rower and a 70# fixed barbell (which definitely forced the unbroken aspect). Just moved slowly in my transitions between the two movements and didn’t push the row as hard as if I had a partner. No idea of the time.
10 AM with Fox. Did the workout with 83# on the bar and got 4+51. Snatches were…not amazing. I’m better at fixing my slop in the more controlled environment of the EMOMs we’ve been doing, for sure.
Cash out push away pull-ups were HARD. I did sets of 2 and I still was falling apart by set 5!
Felt great to do AR after, given how much of the last 3 days I’ve spent sitting on my butt.
MGMT – do we still have a classified section? Can’t find it…
Everyone – 2006 Chevy Colorado, 5 cylinder 4WD, runs well, peeling cfsbk sticker on the rear window, 175K miles. $5500 – six four six two eight five four zero five six.
Thanksgiving Day:
Thank you to David for being open and to the Foxes for coaching all morning! 40 ppl in 10am class!
Partner WOD with Elly: 6+46 Rx’d
I broke up many sets of the PCs into singles because I felt my form was getting sloppy and wanted to save my grip for T2B. Think my form got sloppy on rep 4-5 either way. Oh well. All T2B unbroken except for one set where I lost my kip and got off the bar.
Saturday’s workout on Friday
Partnered with Sofia and Mike. Mike went at the same time as Sofia then had a ghost partner.
22:00 Rx’d (Sofia did it at 35#)
All thrusters unbroken
Today:
5 rounds @63#
Double unders were terrible in the first round. They usually are when the class starts at the same time. Pulled it together in the other rounds. Most snatches were 4-3-3. Considered going heavier and doing singles but wanted to maintain good form. I tend to jump out wide when I do them at 73# and above.