Three rounds for time of:
50 Double-unders
50 Back extensions
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Friday, January 22, 2010
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2104 Harvell Circle
Contact Us at bucrossfit@gmail.com
Bellevue NE 68005
Contact Us at bucrossfit@gmail.com
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DAILY WARM UP
Moving across the floor
Sampson Stretch
10 Knees to Chest
10 Heel to Butt
10 Straight Leg Forward kicks
10 Spiderman, Plank, R foot forward to R Hand,switch.
10 Inch worms
20 Arm circle, forward and backward
then
2 times:
15 Squats
15 Push Press
15 Push Jerks
15 Sit ups
Sampson Stretch
10 Knees to Chest
10 Heel to Butt
10 Straight Leg Forward kicks
10 Spiderman, Plank, R foot forward to R Hand,switch.
10 Inch worms
20 Arm circle, forward and backward
then
2 times:
15 Squats
15 Push ups
15 Pull up
15 Shoulder Press15 Push Press
15 Push Jerks
15 Sit ups
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9 comments:
Since I could not find a jump rope for double unders, I completed box jumps.
17:43 rx'd (50 Back Extensions, 50 Box Jumps)
15:44 rx'd
11:34 rx'd
14:35
(3 reps: 100 single unders, 50 GH Extensions)
12.21 - but, big limitation, only single jump not double. Great burst ! Did some similar (will do again) for Pike's Peak Ascent/ Marathon. Talk about heart rate early!
7:24
9:41. i misread the wod and my dumbass did 50 double unders and 50 gh situps.
Way to go Nate!!
Dave,
you will find the double unders a new cardiovascular challenge once you acquire this skill.
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