W.O.D.11.25.12

Flight Simulator

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 

STRUNG DOUBLE UNDERS

 Then 

1-1-1-1-1 

Turkish Get-up

Coaches Notes:

The Flight Simulator is a workout that challenges you in many ways.  To complete this workout as prescribed, each set of double unders must be strung.  This means you must complete that many in a row without stopping.  After each set, you MUST break.  For example, you cannot do 30 straight and then perform 20 as your next set.  You must do 5, stop, 10 stop, etc...however, you control how long you stop.  If you fail any set, you must start that set over.  For example, if you trip on 49 of 50, you must redo the set of 50.  

The Turkish Get-up is a great exercise for strengthening your entire body.  We recommend treating this as a skill set and only go up in weight if you are comfortable with the movement and the coach verifies your technique. 

Quote:

"Don’t be discouraged. It’s often the last key in the bunch that opens the lock."

- Author Unknown

Results:
Kim C 25:06 45
Ellie 26:00 (20)
Sam B 24:00 "40" / 70#kb
Peterson 22:59 RX
Shawn 24:00 "40" 45#DB
Liz 19:35 RX 30#DB
Pete W 11:59 Rx 45#DB
Faby 24:01 "25" 70#DB
Jess C 23:10 "30" 55#DB
Jim C 25:00 DU work/90#
Dinger 25:00 DUA / 40#
Aimee 12:00
John C 12:42
Cate 20:58