Wednesday May 8, 2013

Strength:  10 Deadlifts light, 5 deadlifts  increased weight, then 5×3 Deadlifts at 75%

WOD
“Grace”
30 Clean and Jerk (135/95)

*10 Minute Cap

Then Flight Simulator

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Unbroken Double Unders
The rope must stop between each set (do 5, stop, do 10, etc). If you mess up in the middle of a set start that one over (if you’re on the set of 30 and you fail, keep going until you get 30 in a row
Max Time 12 Minutes

–       If you don’t have consistent double unders work spend the time working with the trainer ropes/balls to emphasize using the wrists and work on bouncing off the balls of your feet.

 Cool Down:
4 Round Reverse Tabata L-Sit Holds (10sec on, 20sec off)

 Sam enjoying some alone time after Fran 🙂