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Tuesday 8/13/2013 WOD

By: 4 Comments

Warm up

Single jump rope 2 mins

Double under practice

Tips on posture for Double Unders

 

2 sets of

10 Wall balls

10 burpee with med ball

10 Hip swings with med ball

20 russian twist with med ball

 

 

Strength/Skill

5 sets of

10 (5 each side) Turkish-Get ups

Demo on the turkish get up

 

 

Training (Met-con)

9 Rounds

After every 3 rounds rest for 3 Mins. Clock will remain running, score will be total time duration with the rest included.

10 Chest to bar pull ups (scale chin over bar/ scale with bands/ scale with 15 ring rows)

20 Kb Swings (53/35)

40 Double Unders (Scale DU with 80 single’s)

 

The point is to go hard for 3 rounds. Take that rest and continue pushing yourself through the  next wave of three rounds. Get one more rest and hit is as hard as you can for the final 3 rounds. This will help you to increase your work capacity and your power out put. (CrossFit geek talk)

Go ham, get swole!

Comments: 4

  1. barely made it to work on time, but it was worth it. 9 rounds – 30 min (35 lb kb, an assortment of pull-ups, DUs)

  2. Granted I’m operating at 60% with a pretty bad cold (sorry 5:30 AM) but that was probably one of the hardest programmed WODs I’ve been a part of. Got through 5 rounds (RX American KBs, Regular Pull-ups (not C2B), Double unders). Whining and complaining the whole time before I cut myself off. Each of the movements require grip and forearm strength, making it that much harder. Good look PMers.

  3. I agree with Jeff. I thought this was hard (and I don’t have a cold!). Completed 7 rounds (ring rows, singles) before leaving to make it to work on time. Not sure what would’ve happened to me after 9 rounds, as I already had trouble beating eggs for breakfast with my incredibly tired forearms…

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