Thursday 23 December WOD


FOR TIME:

1 Mile run
50 Double unders
50 Pushups
50 Double Unders
50 Situps
50 Double unders
50 Squats
50 Double unders

Post your time to the comments.

DO DOUBLE UNDERS!! What better way to learn than under fire. This wod should come in right around 15 minutes if you can run well and do double unders. If not, reflect on what you could have done better/faster and make it happen for next time!

If you don’t have a jump rope, perform a tuckjump instead. This will count as one rep. All you do is jump as high as you can, tuck your knees into your chest while in midair, and then land any way you want. The goal is to bring your knees as high as possible for each rep. If you cheat, you’re only cheating yourself.

*  *  *

CrossFit HQ WOD:

Tabata “Bottom to Bottom” Squat
Run 1 mile

Clock starts for run on rising from last squat.

The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate – no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the “normal” Tabata squat, motivates full hip extension. Also, the ten second rests don’t seem as short with this protocol!

HQ is going OLD SCHOOL!


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8 Responses to Thursday 23 December WOD

  1. Andy says:

    Did yesterday’s burpee/situp wod:
    24 rounds+ 4 burpees

    Situps. Hurt. A lot.

    Then met up with a cf trainer from Tacoma WA, Ashley and did:
    3×5 benchpress
    135-155-175(spotted)

    3×5 power clean to a front squat
    155lbs

    Then played around on the rings for while with muscle ups and various movements. good day 🙂

  2. Rey says:

    23:38 with double unders. Sent an email to you and Melissa. Definately need to work on those double unders!

  3. Rebekah says:

    I ran the mile in 9:32 then did 25x for everything instead of 50 for a total of 15:47
    … trying to get up to speed with all you cheetahs!!

    Still kicked my Angle-Side-Side!!! –little geometry lingo thrown in for ya 😉

    🙂

  4. amymzo says:

    Lori and I did ‘The 12 Days of Xmas’ workout early.
    Lori’s time: 21m01s
    Amy’s time: 23m09s

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