Wednesday, August 1, 2018
Boys, Bottles and Barbells, Friday, August 3 at 6:30 pm
All the bros will crush a WOD followed by (or perhaps incorporating) drinking whiskey or beer! Flip cup will be going down with a fitness twist.
Event is free but bring your own whiskey (and/or beer) and snacks! Feel free to invite any other bros – no experience necessary!
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Double Under Clinic: Saturday, August 4 at 11:30 am
Turn singles in to Doubles! Bring your rope or use ours as we work through progressions, skills and drills get that rope spinning the right way.
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Double Under Skills:
Rx: Flight Simulator
For Time
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
Unbroken Double-Unders
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.
4 Rounds for time:
20 Dumbbell Power Cleans 50/35, Fx:35/20 (alt. every 5 reps)
40 meter Suitcase Carry Lunge 50/35, Fx:35/20 (Alt hands 10m)
400 m Run