WOD: 12/05/11

by on Dec.05, 2011, under WOD

Warm Up: run 1/4 mile OR row 250m OR bike .2 miles.

3 rounds of: 25m quadrupedal movement, 10 push ups, 10 pull ups/jumping pull ups, and 10 isuckatthis**

**perform a movement that you suck at. If it is already in the warm up, then perform 15 repetitions of that movement instead of 10. For instance, if I suck at sit ups, and there are sit ups in the warm up, I’ll do 3 rounds of 15 instead of 3 rounds of ten. If I suck at handstand push ups, I’ll perform 3 rounds of 10 handstand push ups (or their progression) and add that to the warm up.

WOD 550

CrossFit WOD – Annie 50-40-30-20-10 rep rounds of double unders (video in new window from CrossFit) and sit ups. If you don’t have a jump rope available, sub the double unders with tuck jumps.

Perform “single-unders” with rounds of 100-80-60-40-20. If you do not have a jump rope, sub with tuck jumps in rounds of 30-20-10.

avancée and traceur
WOD as RX’d. 50-40-30-20-10 double unders/tuck jumps and sit ups.

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