For time:
Run 400 meters
150 Double-unders
50 Burpees
Post time to comments.
CrossFit Running, Dr. Romanov and Rowing Gold Medalist Erin Cafaro demonstrate the "Pose" method: Weight on ball of the foot, legs in the "4" position with full body lean, back knee slightly bent.
8 comments:
SCALED WOD:
Courtesy of Brand X
Big Dawgs and Pack
as Rx’d
Puppies:
Run 300 meters
30 Double-unders
20 Squat thrusts
If you are unable to do double unders the standard sub is a tuck jump. Another sub we have used at Brand X is jumping side to side over a low (6”) hurdle. It involves a measure of coordination and agility that tuck jumps do not. If you knock over the hurdle the rep does not count.
http://media.crossfit.com/kids/Sidetoside.wmv
18:20, Still slow on d.u., I got 5 without stopping doing 3 singles then 1 d.u.-also got above the rings on the rope climb today with one hand on each rope!
22 and some change, had to do singles (450) because I can't do du's!
16:48 Rx. Did 10 d.u. at a time but don't quite have the rythym to do them consecutively. Have to add a single jump in between. Legs were still shot from yesterday!
amber - what ya got? i'm thinking running versus rowing is a little different since rowing involves more shoulders, but not sure how it would affect the time. but anywhoo....
my time was 14:38 with a 500m row instead of a 400m run. imho this SHOULD be a sub 10 wod....but i'm not very proficient at the double-under. i was getting 18, 20, 15, 15, 10...that type of breakdown. (amber - shoot for sub 10! i think you can do it!)
good job goes out to running man dave johnson on the du progression AND for the tarzan style rope climbing! you're such a beast!!!!
Only SUB TEN time in the house goes to Mr Coach Hill. Good job, babe!
I did it this morning in 16:46 (which stunk for me). I ran a 1:23 400M then couldn't put more than 2 DU together at a time.
I re-ran it this evening and got 10:49. I ran the 400M nearly 30 slower and it def paid off.
AUTUMN got her 1ST DOUBLE UNDER tonight!! Way to go!
WOOT! GO AUTUMN!!!!!!!!!!!!
400m
150 singles
25 burpees
Ellie 18:08
Jessica 21:03
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