Sounds disgusting.
Burpees are so sapping aren't they...can go from feeling ok ish to dead in about 2 seconds flat!
I don't have double unders consistently yet. I managed 20 odd in a row a few weeks ago and literally haven't managed to get one since!
Tonight's WOD was horrible, almost threw up on the gym floor and had to go outside at one point during rest period to cool down and stop myself being sick. Felt absolutely battered after it and can't even be bothered typing it up, will do tomorrow data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7
Ok so no I'm finally over th ordeal of last night, here is what we did.
For time:
21-15-9 (21 reps of each, then 15, then 9):
24" Box Jumps
Pull Ups
4 min rest
21-15-9:
Power Clean (scaled to 40kg)
Bar over burpees
4 min rest
3 rounds of:
7 Power clean
7 bar over burpees
7 box jumps
7 pull ups
Time : 25:04
Horrific. Really felt this one, had my lunch late which didn't help and I really felt like I was going to be sick, had to fight to hold it down!
5 x 5 bench
10 min emom of 5 strict hspu x 5 strict pull-ups, bombed out after 9mins, first time doing hspu since 2013 my shoulders were blown, then 2min rest into
10 min emom of 30 double unders, try 35 to 40 next time
Every time I go to the gym now I'm spending 5-10 mins on double under practise just to try and get them. Getting better but still some time off. I'm really good at skipping, used to train at an amateur boxing club and then years ago saw some of Floyd Mayweather's skipping videos and started putting in the practise so got really good and fast and can do crossovers but never got the hang of double unders. Wish I'd have spent more time on them now! I'll get there though.
Last night's session:
Strength - 5 x 2 heavy back squat, increasing weight each time - 70kg / 80kg / 85kg / 90kg / 95kg
Felt comfortable and probably could've gone higher.
WOD - For time, 6 min time cap:
Some members of my gym / box are competing in the Rainhill's Trials at Sportscity (near Manchester City's ground) in Manchester weekend of 18th November so we're doing some of their WOD's this week.
Categories and scaling are:
Rocket (RX / Highest Level - 1)
Kennedy (Level 2)
Rastrick (Level 3)
Wood (Level 4)
Double Unders - R: 80 / K: 70 / RA: 60 or 120 singles / W: 50 or 100 singles
10 x Power Snatch - R: 55kg / K: 50kg / RA: 45kg / W: 40kg
10 x Bar over burpees
Pull Ups - R & K: 20 x Chest to Bar / RA: 15 x PU / W: 10 x PU
10 x Bar over burpees
10 x Power Snatch (as above)
Double Unders (as above)
This was my first time snatching with any weight so went with 30kg just to find a rhythm and get the movement.
Time : 4:33
Strength
3RM Power Snatch
yikes - another new one for me. Struggled with this as it was all in the technique for me. When I got it right, felt easy, when I got it wrong it was awful.....
Worked up to 45kg trying to just work on technique, partner managed 70kg. Practice Practice Practice.
WOD1
8 Min AMRAP
5 Snatch (40kg)
10 deadlift
15 box jump/step ups.
Partner goes for 8 mins, then I was in.
did ok, deads sound light at that level but start to hurt by round 3/4 etc. Got 4 full rounds, starting my 5th and bizzarely my 5 snatches were the best/easiest I managed because I wasn't thinking about it too much, just fired them up!!
WOD2
8 Min Alt EMOM
12 Cal Ski
12 Pull Ups (jumping pull ups for me!)
Tough going as it was all arms but managed it fine.
The snatch is one of those lifts that I think is going to take time but once you get the movement and know it feels right, the weight feels a lot less heavy.Similar to power cleans, you can really feel the difference when you hit a good clean, with the right chain of movements, as opposed to when you first start and are just trying to drag the weight up.It's also a lift that looks awesome when done properly so can't wait to master it data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7
Snatches are either really good or really baaad. As soon as you start to lose it with a snatch there is no recovery data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7
I'm still feeling mullered from last night's WOD
20 mins to find a 1RM, banded strict press - I managed 31kg
Then
18 min AMRAP
5 x HSPU - I scaled to pike presses
5 x Deadlift - RX was 90kg, I scaled to 65kg (my 1RM is 80 data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7 )
5 x Burpee bar hops
1 min rest
This was one of those WODS where you look at the board and think yeah that's ok .....