Round robin WOD in groups of 3
This is an individual WOD, but in order to conserve space and equipment, it will be done in a group of 3 folks. Each person in the group will start with a different exercise and rotate through so that at the end of the round, all 3 folks have done all 3 exercises. The group then rests for 1 minute and then repeats the sequence another 3 times. Try to get in a group of people with similar strength so one barbell can be used for the group. If you need to scale, then by all means, scale.
Do AMRAP 1 for each event
4 Rounds for max reps of:
Power clean (95/65)
Double-unders (sub with tuck jumps or single-unders)
Strict pull-ups
Rest 1 minute
NOTE: One minute timer will continously run, so for max score you will need to minimize transition time between events.
Post total number of reps for all events to comments.
12 comments:
Great article by West Point Grad ('00) and Rugby Player Duncan Smith about Crossfit and its military connections. It's published to SICFIT.com at: http://www.sicfit.com/blog/40787-Team-Smithley-A-SICFIT-Family
As I started the first round of tuck jumps (no jump ropes that I could find) I knew this would suck. It did.
Unfortunately I can't remember my reps, was too worried about breathing to count.
added it up...175.6. not so good.
did it as rx'd except for one round of double unders i subbed for singles. thats where the .6 came from.
double unders killed me. also lots of traffic while transitioning.
274 reps with 95lbs and double unders.
grip was a limiting factor for me
42+26+48+51 = 167
95#, Single Unders, kipping pullups on round 4
I have no idea if that is accurate at all.. was my 2nd round really that bad?
Aloha,
Adam smoked the double-unders. He got over 100 in his first round. That being said, DUs killed me today. Usually I'm ok with them, but today I had trouble stringing them together.
As Rx'd: 198 w/ may be half of my reps being DUs.
Great to see a huge crew there this morning! I'm glad that we've had so many folks sticking with it this semester. Keep up the fire and if you are struggling, that is okay - it honestly takes about 6 months to get 'good' at most things CrossFit and becoming 'great' takes years!
As for the WOD, I did:
123+86+82+86 = 377 as rx'd.
As Matt said, my numbers were high because of double-unders, which I hit 105 for first round and high 60s for remaining rounds. That shows, however, that my pull-ups and power cleans were WEAK!!!
Good push by everyone!!
Correction: my 2nd round was more like 38 now that i think about it. I only counted my single unders.
Overall: 179 (ish)
Awesome group this AM.
168. Pull ups need a lot of work.
303
That was fun. The last round of double unders was brutal!
...and I hate strict pull-ups!
GO ARMY! USMA '00
Aberdeen Proving Ground, MD
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