Monday 27 December WOD


FOR TIME:

21-18-15-12-9
Squat Jumps
Situp-Standups

Post your time to the comments.

For the squat jumps, touch something overhead with both hands that is 6″ above max reach. If you have access to a wallball, do wallball shots instead. Post what you did in the comments…
The situp-standups is two movements into one: start at the bottom of the situp, and perform a situp with enough momentum to take you into the bottom of a squat. From there, stand up then go back down the same way you came up. When your shoulder blades touch the floor again, that is counted as ONE rep.

Enjoy!!

* Β  * Β *

CrossFit HQ WOD:

Split Jerk 1-1-1-1-1-1-1 reps

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11 Responses to Monday 27 December WOD

  1. Andy says:

    Injury day today… first i was setting up in the basketball arena (has rubberized floor) and was kicking the soccer ball and it felt like my toenail came off.

    Then the wod i did was:
    3 rounds
    50 double unders
    25 2-fer-1’s @ 20lbs

    Had to do that with a “core ball” since it was the closest thing to a wallball. well, on the second rep it grazed one of my front teeth. that f’ing hurt. Those 2-fer-1’s are hard, especially with a completely solid ball with handles that are trying to jam your fingers.

    Then the hq wod of split jerks. I was showing someone how to do them and had the catches on the squat rack (only place to really do these) really high so that they could catch a missed rep without too much drop. So I’m showing what too much of a dip looks like and on the way down the bar hits the catches, the center knurling shoves my adams apple up into my throat and scrapes a bunch of skin off, and the bar slaps the bottom of my jaw and smacks my teeth together HARD. lol what an embarrasment. anyway, here’s the times and weight:

    wod: 12:40
    split jerks 7×1: 155-175(f)-175-185(f)-185-195-200(f)

    one day i’ll get 200+. i don’t know what the deal is….. think i’m just not going fast enough.

  2. Rebekah says:

    Ok, so this workout didn’t SOUND like it would hurt as bad as it did… either that or I’m just really weak πŸ™‚

    11m02s

    Here’s to the hope of one day walking to my car like I don’t have jelly legs πŸ™‚

  3. Rey says:

    I wanna see a video of the sit up stand ups.

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