Wednesday, August 1, 2018

Skill:
“Flight Simulator”
For Time:
Unbroken Double Unders
Rx: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
FX: 5-10-15-20-25-30-35-40-35-30-25-20-15-10-5
The pyramid rep scheme ascends from 5 to 50 (increments of 5), then back down to 5. Each set must be unbroken. Rope must stop moving before starting the next set. Rest as needed between sets. If a set is broken, athlete must start again from the beginning of that set. A single-under counts as a broken set.
Conditioning:
4 Rounds for time:
20 Dumbbell Power Cleans (50/35) (Fx: 35/20) *Alternate every 5 reps
40 meter Suitcase Carry Lunge 50/35, (Fx: 35/20) *Alternate hands every 10m
400 meter Run

Post-WOD Finisher:
Tabata:
Situps
Russian KBS

Hebrews 12:11-12 – No discipline seems pleasant at the time, but painful. Later on, however, it produces a harvest of righteousness and peace for those who have been trained by it. Therefore, strengthen your feeble arms and weak knees.