Hey Folks!
so that was a pretty fun little chipper :) Really good one to try and push the pace – folks shouldn’t be too sore from it either, which is nice.
Tomorrow has a little bit of everything, sorta. Should be another beauty. If your hands are getting a little sore – make sure to bring your grips, or plan to sub some movements. You’ll be ok though.
[av_video src=’https://www.youtube.com/watch?v=4BFkQyDl5Oo’ format=’16-9′ width=’16’ height=’9′ av_uid=’av-27lthy’]
Coaches notes:
Little single arm work – as well as some skill work. If you’re good at Double unders – try to do them FAST. If you aren’t, practice doing them ;) on the WOD – it’s a lot of gripping/pulling – Hook grip the barbell, break up the toes to bar early and set a solid pace on the airdyne/rower.
Symmetry & Skill:
5 Rounds NOT for time:
5 Single arm Thrusters per arm (dumbbell – you choose the weight)
20 Double unders (or 30 seconds double under practice)
Conditioning – “Tacky Glue”:
15 Minute AMRAP:
300m Row
15 Toes To Bar
15 Squat Cleans (115/73)
30 Cal Airdyne
15 Toes to bar
15 Squat Cleans (115/73)
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