2014-05-28

WEDNESDAY WORKOUT

New programming continues!

Back to strength Wednesdays! :)

ANTI-EXTENSION & ROTATION WORK:
2 sets for QUALITY:
- Barbell Rollouts - 2 sets of 6-10 reps... REMEMBER NO LOWER BACK MOVEMENT!
- Band Walk Outs - Use a small red or blue band - 2 set of 3-5 steps & walk back under control

10 total minutes

STRENGTH:
Deadlift Complex:
1 Snatch Grip Deadlift (Outside the rings on the barbell)
2 Sumo Stance Deadlifts (Feet Wide & Hands Inside Knees)
3 Deadlifts (Regular stance, regular grip
* 5 Total Sets for MAX LOAD, but you CAN NOT switch grip or hook grip on any of these reps, even when it gets heavy...

DROP EVERY REP & RESET YOURSELF EACH TIME & BELT UP THE LAST FEW SETS!

15-20 minutes for this one...

WORKOUT:
Every minute on the minute for FIVE MINUTES perform 5-10 Toes 2 Bar then with the time remaining in each minute perform as many Double Unders as possible...

Pick a T2B number that you can complete in under 20 seconds or less...

Your score for the WOD is your TOTAL double under reps that you complete in the five minutes...

IF YOU CAN'T DOUBLE UNDER, then we still want you to attempt the and see how you do, but pick a Knee Raise OR Toes 2 Bar number that's a little lower so you have more time to practice during the minute...

POST YOUR BEST WEIGHT & TOTAL DOUBLE UNDERS FOR THE WORKOUT TO COMMENTS

17 comments:

Anonymous said...

365#
153 du
Brendan

Jordan said...

305#
239 DU (10 T2B)

Anonymous said...

200#
187 (6TTB)

Jen

Emilie Goldsberry said...

205#, 5TTB, 104 DU

Grace Carodan said...

235#, 35 du

Anonymous said...

183#, 140 DUs
Jill

Anonymous said...

255# 6t2b a whopping 44 du
Dave

Anonymous said...

255#
146 du

Eric

Kevin said...

295#
193 du

Anonymous said...

193#, 140 double unders (5ttb)

Katherine

John Dunn said...

275#, 48 DU

CrossFit Hydro said...

Threw this one in for just 4 rounds after some a long lifting session..

345 dus

Jvb

Lisa Dempsey said...

So no one had slippery hands especially on the snatch grip? Got 1/2 way up with 145# on snatch grip (2x). Then like slow motion...poof. The bar dropped. Butter fingers. Chalked up, too. I chuckled b/c it seemed absurd that a grip could prevent a successful trip through snatch grip suckville. Got the other two lifts at 145#.
No DUs (bad ankle)--only T2B (50).

Darren said...

255#
153 du's (8ttb)

Chris Daniels said...

275#
133du
Yes lisa the grip part was horrible!

Rachel said...

Not sure what my deal was yesterday... 173# DL and 75 DU. TTB are the worst for me! :(

Jason Monroe said...

295#
115 DU