Flight Simulator

  • February 25, 2014
  • By :
Melberg
Melberg

Warm-up
5 minutes of jump roping
Minute 1: Singles
Minute 2. Crossovers
Minute 3: Double unders
Minute 4: Alternating feet
Minute 5: Double Unders

-Calf and hamstring stretching

Oly
EMOM10
3 Snatches @70%

WOD
Flight Simulator (20 min cap)
Double Unders 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
-All sets must be unbroken

Ca$hout
3×15 Back Extensions

14 Comments

  • Andrea

    02/26/2014 @ 3:39 am

    working on conditioning, mobilization and a week off the shoulders

    hitting up the treadmills at Motivated Fitness on Broadway…
    AM: 3 miles @1.5 incline= 19:25 plus some core work
    PM: 5x800m all between 2:51-2:59 with 3 min rest between

  • Jules

    02/26/2014 @ 1:13 am

    Snatches 95
    WOD 15:30
    Farmers carry and db cnj cash out

  • Tracy

    02/26/2014 @ 12:57 am

    Snatch:105
    WOD: 24:00rx

  • Paul

    02/26/2014 @ 12:53 am

    snatch: 135
    wod: 16:12

  • Manny Rodriguez

    02/26/2014 @ 12:51 am

    115 snatches wod 12:08 rx $$$out done

  • Bish

    02/26/2014 @ 12:36 am

    135 on the snatches, first time in 5 weeks, felt pretty good.
    Wod: 7:39 RX
    KB clean and jerk ca$$hh out

  • goose

    02/25/2014 @ 10:57 pm

    155 on the snatches, 9:40 on the WOD

    Is anyone else pumped for the return of ALI G?

    Respek

  • Shamwow

    02/25/2014 @ 4:02 pm

    To further Shane’s point: I think everyone should have to drop and do five burpees on the spot if you blow your top and cuss like a sailor when you get tripped up. Stay composed and be respectful of the other classes going on. Take a deep breath and say it with me: “It’s only double unders. It’s only double unders…”

    • Mike Brown

      02/25/2014 @ 6:26 pm

      My b sham. No excuse.

  • biscoe

    02/25/2014 @ 2:29 pm

    emom: 135#
    wod: 17:03
    ca$h out done

    nothin like a good deload week…

  • Stafford

    02/25/2014 @ 1:30 pm

    Snatch emom @ 105.
    Wod. 11:20
    Cash out done

  • Mike Brown

    02/25/2014 @ 1:22 pm

    Snatch: @95
    WOD: DNF did atleast 700 doubs consistently failing before the 40 45 and 50 marks

  • Shane Callaghan

    02/25/2014 @ 1:16 pm

    Warm up done

    Snatch: 95# form and follow through is getting MUCH more consistent

    WOD: 18:04 what a pest! Stay calm

    Ca$ h out done

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