or as many sets in 7 minutes:
25 straight double unders
(you cannot fraction once the 7 minute timer is started, score is amount of sets of 25 in 7 minute period)
rest EXACTLY 3 minutes
A1. Stiff Legged DL @ 3020; 95#/115#/135#/155# x 12 reps x 3 sets - you choose weight; rest 90 sec
A2. HSPU @ 42X2; amrap x 3 sets; rest 90 sec
rest EXACTLY 3 minutes after last HSPU set
skill work - kipping knees to elbows on rings - 5 sets of 8-15 reps; rest as needed b/t sets; goal here is constant movement; allow rings to move as needed to get the job done
post DU score, weights and reps for middle couplet and notes on ring work to comments
My wod from OPT's blog, which by the way can be located in my links. this is by far the most creative and productive programing I have ever come across.
About Me
- Pfeifalife
- Winchester, IL
- I am level one certified crossfit trainer who has been involved in crossfit for close to 3 years now. Would be more than happy to train anyone who is interested in starting crossfit and making a commitment to better fitness and in turn a better quality of life.
1 comment:
DU's: more like 7 minutes of practice and shin flogging. Just got Rouge jump ropes in and they are fast and thin and they really f'n hurt. so my timing is all over the place.
SLDL: 155# x 3 rounds (these started to get tough, mostly in my grip and then my lower back started to burn. still working on hamstring and hip flexibility)
HSPU: 4/3/3 (explosiveness was gone after first rep, tried to explode but reps kinda hot air ballooned up.
Ring K2E: 15 x 5 (Felt really good on the kip, abs feel wrecked though)
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