For time:
21-18-15-12-9-6-3 reps of
Sumo deadlift high-pull, 75 pounds
Push jerk, 75 pounds
Rest exactly 2 minutes then
AMRAP 2 minutes
Double Unders
Post time for WOD and reps for double unders to comments.
Here is an old video of the WOD [wmv] [mov]
This is a newer video with different athletes and a blazing time [wmv] [mov]
Remember that the CrossFit methodology is technique, consistency, then and only then, intensity.
"We are what we repeatedly do. Excellence, then, is not an act but a habit." ~Aristotle
12 comments:
11:36 as Rx'd
something like 40 (horrible) DUs after that.
This one smoked me hard! Humbling to do this WOD next to Kings who is almost done with the WOD as I am suffering through the round of 18 reps! Awesome work Kings!
10:23
89 double-unders after a 2-minute rest.
My shoulders are smoked.
This will be my last morning WOD for a week or two. Im going to get some rest time in before and after the Marine Corps Marathon on Halloween.
5:54 as Rxed. The only deviation was for the bar going overhead - I completed more as a push press like the more recent video posted.
68 DUs in 2 minutes.
Thanks for the push, JWM. Always better to do these WODs with someone else. Agree with the smoked shoulders comment. That made it tough for the DUs.
8:08.
50 DUs...I think my blow-out hair style gets in the way of the DUs...I need a longer rope.
11:30 as Rx'd
60 tuck jumps. after a 2 minute rest.
first WOD in quite a few days.
14:06, 45 lbs.
The double under still eludes me.
250 single unders.
Felt that WOD in my shoulders.
8:18 as rx'd
3 double unders (still a little weak after knee surgery)
15:15 as Rx'd
30 x DUs
Ouch. Humbled...yet again...
GO ARMY! USMA '00
US Army RDECOM
Aberdeen Proving Ground, MD
Aloha,
I will have to do this WOD Saturday. I had my APFT today. I took yesterday off also. This is the first APFT I have run in almost 6 years. I have had two foot surgeries. It is also the first "real" APFT I have taken since recovering from a completely frozen shoulder. My fastest run until today has been around 15:30 (pre-injury) CrossFit and Pose running work.
80 Push-ups (My PR is 115 pre-injury)
80 Sit-ups (My PR is 95)
13:52 (PR and I know I can get faster.
295
9:08 as rx'd
56 DU's
Did this one solo in the MWR gym at lunch. It's one of those WOD's where you want to tie your hands to bar to avoid letting go and resting.
Today's WOD reminded me of somthing else...lift 6300lbs from floor to chin, and then press 6300lbs from chin to overhead...
Maybe it's time to program in the "7000lbs ground to overhead anyhow" WOD?
7:56
35 double-unders
Grip was my limiting factor closely followed by my shoulders. Ouch.
8:27
24 du. That is horrible
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