Join us on ZOOM...
7AM
https://us02web.zoom.us/j/82621113890
Meeting ID:826211138960
12pm
https://us02web.zoom.us/j/88548453602
zoom password 321goAMRAP in 10 minutes:
45 Thrusters
45 Toes to Bar
45 Power Cleans
45 Chest to Bar Pull-ups
(Women 65# Men 95#)
then...
TEST DAY - RECORD RESULTS
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)
CLICK HERE to compare to 7.30.20
Unbroken Double Unders
(cap 20:00)
CLICK HERE to compare to 7.30.20
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 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.
Quote:
“There are no secrets to success. It is the result of preparation, hard work and learning from failure.”
– Colin Powell
“There are no secrets to success. It is the result of preparation, hard work and learning from failure.”
– Colin Powell
6 comments:
125 reps (53#, v-ups)
Up to 30 down to 15
7a Zoom
Anna 175 (15#DB Thrusters,45,V-ups,BO Rows)
Cherie 193 (10#DB Thrusters, 15#PWC)
6am
6am
Colette 148 rx
Mak 115 rom/ 10:22 (40 up and down)
Brian s 121 rx =)
Jamie a 131 rx 9:15 rx
Mark s 136 (75, rom) 12:21
Kate c 99 kr
Julia 111 (rom) up to 40
Subhan 99 rx 14:54 rx
Danielle g 108 (20ttb)/ 12:32 rx
Mike Mel 140 rx 9:35 rx
Sean f 162 (hg) 9:02 rx
Kevin b 135 (75) 12:30 rx
Daniel 70 (65) up to 40
Aimee 142 rx/ 8:49 rx pr
Jenna 104 rx/ 15:44 rx
Cate 141 rx
930
Jill H 114 (55, kr)/ 7:01 su
Shawn 106 (75, 35 ttb, 10 ttp) 4:45 su
Mary H 128 (35, ttp/ttb)/ to 19 =]
Dana H 115 rx/ 18:26 rx
12pm
Carl B 121 rx/ 13:35 rx
Rich A 136 rx/ 16:04 rx
Pam G 136 rx/ 18:14 rx
Jess A 118 (45, rom ttb)/ 10:08 su
Leigh 84 (55, rom ttb) =]
Jonathan B 102 rx =]
Matt Tax 84 rx/ 7:59 rx
Matty Bo 102 rom ttb, up to 40 19:00
Masters
Gordy 131 (65, pu)
Jerry 110 (65, pu, rom ttb/squat)/ up down to 20- 6:05
Kathy 115 (floor ttb, 35)/ up down to 20 6:49
Anne B 106 (35, rom ttb) up to 8
Barb B 105 (35, rom ttb)/ up to 15
6:30
Sarah B 102 55# rom ttb/10:28 singles
Gia 133 55# rom ttb/6:20 Singles
Ben 100 75# rom ttb
Max 105 75#/11:27 up to 25 and back
Matt E 130 75# rom ttb/ 8:00 up to 50 (not back)
Stef C 123 35# rom ttb/ up to 30 and back not for time
Greg 133 75# up to 25 dubs (after that was attempts)
Missy 110 35# rom ttb/ Double under practice
430
Remer 130 rx/ 13:49 rx
Randy 89 (75)/ 9:36 rx
Joe S 73 rx/ 11:43 rx
Keith B 108 (75, 20 v up, 25 ttb)/ Up to 40 cap
Mike Mit 100 (75)
Karen Mas 125 (hg pwr cl, fs) =]
Renee 129 (50)/ 15:32 rx
John Mc 130 (85, floor ttb)/ =]
Dave H 21:38 pr
Yex 125 (55)/ up to 20s by 2 down to 10)
Roberto 137 (75)/ up to 30 @10min
Marissa 101 rx/ 11:24 rx
Gianfranco 10 rx/ 12:52 rx
Sam Bo 142 (v- up) up to 35 at 10min
Olan 79 (75)/ up to 40 at 9min
Laura S 116 (45, rom ttb), up down to 10 at 10min
Dana D 122 rx/ 14:50 rx pr!
530
Ryan P 120
Emma 115 (rom ttb, 35)
Laura S 103 (55, pp)
Karen Mal 113 rx
Jess S 105 (55) up down to 5
Danielle C 101 (45, rom ttb) attempts)
Ryan S 128 rx, up to 45
Bhargav 98 (75)/ up to 14
Kevin H 136 rx/ 6:43 rx
Megs 130 (35)/ up down 35 9:39
Leah M 70 (55)/ up do 35 down to 20
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