Archive for the double unders Category

Four days

Posted in back squats, burpees, cleans, double unders, front squats, helen, jerk, pull-ups, rowing, snatches, wall ball on May 16, 2017 by coughingsparks

Friday:

1.) Snatch:
55×4
60×4
65×4
70×3
75x3x2

2.) C&J:
100×3+1
110X3+1
115×3+1
125×3+1
130×3+1(x2)

3.) BS:
155×4
165×1
155×4
170×1
155×4
175×1

4.) 3 RFT:
-400m row
-21 burpees
11:08

Saturday, took class:

2 RFT:
-30 wall balls
-15 MU (pull-ups)
-30 alternating pistols (BW lunges)
-50 (25) DU

14-minute time cap; 13:10

Monday:

1.) 3 RFT:
-10 PC 95#
-10 Jerk
-10 FS
-50 DU (25)

13:15

2.) Hang snatch:
60×4
65×4
70×4
75x3x3

3.) Hang snatch pull:
80×5
85x5x4

4.) BS:
160×5
170×1
160×5
175×1
160×5
180×1

Today:

1.) Helen-on-a-boat, 3 RFT:
-500m row
-21 KB swings 35#
-12 PU
17:23, 4 1/2 minutes slower than last time, did the pull-ups one at a time, so there you go.

2.) Stamina, EMOM:
-Even: 6 BMU (3 jumping BMU)
-Odd: 15 wall balls

Wednesday, Today

Posted in back squats, box jumps, cleans, competition, double unders, knees-to-elbows on January 20, 2017 by coughingsparks

Wednesday was 20 minutes to complete 3×7 back squat at 70%, which was 155#, interspersed with 12 HSPU (push-ups) and 12 pull-ups (RR). The WoD was a 5-minute AMRAP:

-10 box jump overs
-5 kipping pull-ups (RR)

I was fairly slow on this, and don’t remember what I got, maybe five rounds? I have to do box overs pretty slowly as a rule on account of my crappy knees, so it’s never quick…

Today was a repeat of 16.2, which I did as prescribed last year and scaled this year, one of those exploding AMRAPs that if you make it through the first set in under four minutes, you go onto the next, if you make it in less than eight minutes, onto the next:

-25 TTB
-50 DU
-15 Squat cleans (135/85/55)

-25 TTB
-50 DU
-13 Squat cleans (185#/115#/75#)

…11 squat cleans 95#
…9 squat cleans 115#
…7 squat cleans 135#

I did all the scaling, KTC, 1:1 single unders, and made it all the way up to 135# and got through 3 of those, which was actually much harder than the Rx would have been because I only got 77 last time and I got 4+78 this time, which turned out to be a 20-minute, increasingly heavy AMRAP.

Saturday, Monday, Tuesday

Posted in back squats, box jumps, double unders, wall ball on January 17, 2017 by coughingsparks

Saturday was:

-40-30-20-10 DU
-30-25-20-15 Wall balls
-16-12-8-4 TTB

12-minute cap

Subbed in GHD sit-ups and got 10:51

Yesterday I struck out on my own because the WoD was some sort of infinity ladder with thrusters and burpees. Did 3RM on back squat and got 185#. Did a WoD of 7-minute AMRAP:

-9 box jumps
-12 air squats
-15 GHD sit-ups

I don’t remember what I got, six maybe?

Today I was back in with everyone else and did the WoD, which was a 12-minute AMRAP:

-30 DU
-30s plank
-3 DL (265#/185#)

Got 6 + 20. The plank was supposed to be weighted, but no.

Open Gym

Posted in back squats, box jumps, double unders on January 9, 2017 by coughingsparks

Made up my own stuff today, as I can’t push or pull anything right now, 5RM back squat at 175#, which is fine. Metcon, 3 RFT:

-20 box jumps
-20 v-ups
-20 DU

Finished in 8:15, no idea if that is good or bad because I made it up.

Friday, Saturday, Monday, Tuesday

Posted in box jumps, burpees, cleans, dead lifts, double unders, knees-to-elbows, pull-ups, push-ups, snatches, wall ball on January 3, 2017 by coughingsparks

Friday: 0:00 – 8:00: AMRAP:

-8 HSPU (push-ups)
-10 Squat snatch (115/85)
-15 box jumps

8:00 – 15:00: establish 1RM snatch

I don’t remember what I got for the first one, five and something maybe with 55#. I did meet my snatch PR at 115#, but of course it was a power snatch.

Saturday: 22-minute relay-style partner AMRAP:

-8 bar-over burpees
-6 front racked lunges 135/95
-4 muscle ups

We did it with 65# and regular pull-ups (or jumping pull-ups) and got 10 plus something.

Monday: Squat clean, which was 150# and then 6-minute AMRAP:

25 bar-facing burpee buy in and then:
-4 DL at clean weight
-40 DU

Did 20 DU and got 2 plus something. It was slow, it was the slowest in class.

Today: 15-minute AMRAP:

-5 squat snatch (185/125)
-10 TTB
-15 Wall ball

I started at 55 and had to drop to 35, unfortunately and did KTC and got 6 plus something.

Friday, Monday, Tuesday, Wednesday

Posted in dead lifts, double unders, grace, isabel, jerk, karen, knees-to-elbows, pull-ups, rowing, wall ball on December 28, 2016 by coughingsparks

Friday: Merry Christmas from the Girls: for time:

Isabel: 30 snatches (135#/95#)
Grace: 30 clean and jerk
Karen: 150 wall ball
Amanda: 9-7-5 ring muscle ups/squat snatch

30- minute time cap

I made it through 9 pull-ups of Amanda, but TBH, I didn’t really want to do the squat snatch at all, even pulled back to 65#, which is what I would have had to have done. I also did Karen really, really slowly. The good news is that I PR’d my Isabel by a minute and a half, down from about 7 1/2 minutes to 6:04.

Monday: FT:

-1000m row buy-in, then
5 RFT:
-15 pull-ups
-7 push jerks (135#/95#)

I cut the pull-ups back to 8 and finished in 12:27 or something.

Tuesday: 5 squat cleans x7, up 5# since last week. This did not go all that well, I did mostly sets of 3 at 125#. The WoD was 7 minutes x30 seconds on, 30 seconds off of bar-facing burpees. I got 42, consistently getting 6 each round.

Today: 14-minute AMRAP:
-50 DU
-40 Wall balls
-30 DL (115#/75#)
-20 TTB

I got 1 + 125.

Saturday, Monday

Posted in double unders, snatches, wall ball on December 12, 2016 by coughingsparks

Saturday was 13-minute AMRAP:

-30 wall balls
-25 CTB pull-ups

I did jumping pull-ups because no, and got 3+31?

Today was:

0:00 – 10:00
-5RM power snatch

I did better than I thought I would at this, doing 105# with sort of meh form. Still, a triple digit number for 5. Beats a sharp stick in the eye.

10:00 – 22:00: AMRAP:
-10 Power snatch (95#/65#)
-30 DU
-10 OH lunges
-30 DU

I did not have the best day ever for double unders and got 2 + 50