Monday, 15 Nov, 2010

Posted by Mandee on November 14th, 2010

12 responses

Warm-up:
Double under practice,
then,
Three rounds of:
30 seconds of bear crawl, 30 seconds of double unders, 30 seconds of lunges.

Workout:
Three rounds of:
25 Push-ups
50 Air squats
Max double unders in two minutes

Skill work:
Practice free-standing handstand holds without wall for 5 minutes

Cool-down:
passive shoulder stretches and mobility work

Make the push-ups and air-squats as perfect and slow as possible. Use resistance bands or plates on the push-ups for extra loading, and leverage against empty barbells on racks to get ideal air-squat mechanics.

Post experiences to comments.

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12 responses to "Monday, 15 Nov, 2010"

Carson says:

November 15, 2010 at 1:12 am

2 rounds + third round through 1 minute of jump rope.

Scaled to really work on form:
15 push-ups
25 air squats
2 min Single-Unders (attempting double unders)

Score: 220 (217 + 1 double under)

With the workout and the warm-up, I managed to get a total of four double unders today. First time ever!

AmandaJ says:

November 15, 2010 at 2:15 am

Way to go!!! That's so cool!

Christy Bergin says:

November 15, 2010 at 4:15 am

Loved working on double unders. Really starting to get a rhythm. Workout was challenging but took it slow and completed 2+ rounds. Got 14DU's in minute :)

Karen says:

November 15, 2010 at 5:43 am

1 round plus 18 squats as rx'd (82 DU). My squats really needed the work so took my time and worked them well. Got 40 DU in 1 min and 82 in 2 min.

Brian says:

November 15, 2010 at 6:18 am

Scaled

[25/20/?]
[20/12/?]
[12/12/?]

Didn't count double unders but did a better job than usual. Glad to see 2 classmates get DU's for the first time!!

I loved the guests response to Russ asking "Do you have any questions?"

"Where do I sign up!"

AmandaJ says:

November 15, 2010 at 6:45 am

I really like the format of posting the warm-up, WOD, skill work and cool-down, I've seen this on other sites and thought it was a neat idea!

Aaron says:

November 15, 2010 at 6:54 am

ditto

Brady W. says:

November 15, 2010 at 8:09 am

2 rounds + 15 squats
(scaled at 2nd round 15/25)

PR on double unders during warmups - 5 unbroken! but during the WOD, a big FAIL with only 4 in each 2 min., just couldn't get it going.

I can tell the squat theropy helped since my groin and ankles are very sore.

Penelope says:

November 15, 2010 at 9:09 am

Good WOD and reminder that I should work on DUs everyday.

Robert S. says:

November 15, 2010 at 11:40 am

3x5 Front Squat:
165#

Then:
AMRAP in 15 minutes of
1 Push press
1 Strict pullup
3 Push presses
3 Strict pullups
5 Push presses
5 Strict pullups

Push press should be at 65% of 1rm.

8+2 with 105#

Patrick says:

November 15, 2010 at 12:41 pm

Press: 115(3)-135(3)-145(8)
Dead Lift: 285(5)-315(3)-355(10)
then today's WOD

Russ says:

November 15, 2010 at 2:14 pm

3rd completed, reduced reps but very slow. DU's needed much work.

Monday, 15 Nov, 2010

12 responses to "Monday, 15 Nov, 2010"

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