Day 32/45

part 1:

"Flight Simulator"

For time:

5 unbroken double unders

10 unbroken double unders

15 unbroken double unders

20 unbroken double unders

25 unbroken double unders

30 unbroken double unders

35 unbroken double unders

40 unbroken double unders

45 unbroken double unders

50 unbroken double unders

45 unbroken double unders

40 unbroken double unders

35 unbroken double unders

30 unbroken double unders

25 unbroken double unders

20 unbroken double unders

15 unbroken double unders

10 unbroken double unders

5 unbroken double unders

Rest 4+ hours

part 2:

"Ryan"

5 rounds for time:

7 Muscle-ups

21 Burpees

muscle ups: full extension at bottom and top.

burpees: chest to deck and jump to target 1ft above max reach.

post wod fuel:

part 1 - 25g prot/30g carb

part 2 - 40g prot/70g carb

eat a balanced PFC meal 45-60 min after both post wod fuels

"Flight Simulator"

Time - 11:55 (PR)

(previous best - 21:28 in Aug/09)

"Ryan"

Time -  17:08

I'm very happy with this enormous PR on "Flight Simulator". I only messed up on two attempts, once on the first set of 15 (lack of focus) and once of the last set of 45 (again, lack of focus). This was a pivotal workout for me several months ago, as it forced me to figure out positioning and focus with double unders that helped me to maintain them over longer periods of time. Without having done this workout, I would have never done well on the "Rhiannon" workout in the OPT Challenge, and would probably not have gotten into the top 8. 

"Ryan" was a grind. My muscle-ups felt very strong, getting all 7 straight in the first rounds, and last 4 rounds all were broken into 3, 2, & 2. Burpees to a 1ft target always take the life out of me, but I never got to the point of complete breakdown which is an accomplishment in itself for any "hero" workout. I don't know if this is a good time, but I'll take it for today.

Comments

[Marthab]

Wow! That's a crazy PR! Good job.