7AM
https://us02web.zoom.us/j/82621113890
Meeting ID:826211138960
12pm
https://us02web.zoom.us/j/88548453602
Meeting ID:88548453602
zoom password 321go
TEST DAY - RECORD RESUTS
Flight Simulator:
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Double Unders
(cap 20:00)
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.
Cash out:
AMRAP in 10 Minutes
20 Overhead Plate Lunge (25/45#)
10 Burpees to Plate
Unbroken Double Unders
(cap 20:00)
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.
Cash out:
AMRAP in 10 Minutes
20 Overhead Plate Lunge (25/45#)
10 Burpees to Plate
Quote:
“There is only one way to happiness and that is to cease worrying about things which are beyond the power of our will.”
- Epictetus
7a Zoom
ReplyDeleteKevin M 12:32 single unders 4rds @ 20#
Cherie C 12:00 single unders 3+25 8#DB
Anna C 15:32 Single Unders 3+17 10#
6am
ReplyDeleteBrad 17:00 (singles)/ 3+8 (25)
Sabrina 7min (to 15)/ 4 (10#)
Gabriela =)/ 4 (10#)
Mark sp 16:45 rx/ 4 rx
Jamie sp 11:34 rx/ 6 rx
Laura s =)/ 4+23 rx
Subhan 13:29 rx/ 3+12 rx
Mak 2:17 (up and back to 45)/ 4+1 rx
Kevin b 10:13 rx/ 5+5 rx
4-45-45-5 (21:35) Sorry for going over.
ReplyDeleteNoon Zoom
ReplyDeleteGeoff 15:21 10->100->10 (x10s Su) 3rnds (25#)
Cathy 16:00 5 Rounds 50 UnbrokenSU/250M Row
Ina 10:00 (5->20->5 DU) 5:00 (5->35->5 SU) 3Rnds (10#)
Aimee 9:54 rx/ 5+28 rx
ReplyDeleteCate =[/ 5+22 rx
Dana H 11:34 (up and down 35)
12pm
Rich A 9:30 rx/ 4+24 rx
Jess A 14:41 (up and down to 12 c2 bike/ erg)/ 3+7 (103 step)
Ana C 11:24 rx/ 5+24 rx
Kevin B 15:13 (up and down 10, ass bike/ ski erg)/ 4 (goblet squat)
Natalie D 10:11 rx/ 4+25 rx
Kevin H 8:02 rx/ 4+23 (35)
Matt Tax 8:49 rx/ 4+2 rx
Carl B 20 cap (45 down)/ 5+20 rx
Remer 14:23 rx/ 5+2 rx
Masters
Alan 14:57 (up and down by 2s to 10 ski and c2bike(/ 4+2 bench squat
Gordy 9:11 (up and down 35)/ 5 (25#)
Anne B 15:00 (2s to 12)/ 3+12 (10#)
Terry 15:00 (2s to 10)/ 4 (10# plate)
Kathy 15:00 (2s up and down to 20 singles)/ 3+22 (17" box)
430
ReplyDeleteRaj =[/ 3+27 rx
Randy 9:03 rx/ 4+9 rx
Olan 16:03 (up down 35)/ 4+7 (25#)
Mike Mit 20:00 (up down 18 by 2s)/ 4 (15#)
AJ =]/ 2 (15#)
Dave H 4+17 rx
Karen Mas =]/ 4+2 rx
Keith 14:40 rx/ 4+9 no plate
Karen Mal 10:18 rx/ 5+27
530
ReplyDeleteMarissa 9:34 rx/ 5+6 rx
Alex B =]/ 4+5 (15#)
Missy =]/ 4 (15#)
Marwan 18:28 (su)/ 3+12 (35)
Samson 20 cap to 45/ 4+6 rx
Bridget 18:26 (up to 45)/ 5+16 rx
Laura S =]/ 4+21 (15#)
Bhargav =]/ 3+6 (25#)