090311 WOD

Workout: Thrusters/Double-Unders

For time:
135 lb Thruster, 10 reps
50 Double-unders
135 lb Thruster, 8 reps
40 Double-unders
135 lb Thruster, 6 reps
30 Double-unders
135 lb Thruster, 4 reps
20 Double-unders
135 lb Thruster, 2 reps
10 Double-unders

Post time to comments.

Advanced(RX’d):

135 lb Thruster, 10 reps
50 Double-unders
135 lb Thruster, 8 reps
40 Double-unders
135 lb Thruster, 6 reps
30 Double-unders
135 lb Thruster, 4 reps
20 Double-unders
135 lb Thruster, 2 reps
10 Double-unders

Intermediate:

95 lb Thruster, 10 reps
50 Double-unders (or 200 singles)
95 lb Thruster, 8 reps
40 Double-unders (or 160 singles)
95 lb Thruster, 6 reps
30 Double-unders (or 120 singles)
95 lb Thruster, 4 reps
20 Double-unders (or 80 singles)
95 lb Thruster, 2 reps
10 Double-unders (or 40 singles)

Beginner:

65 lb Thruster, 10 reps
20 Double-unders (or 80 singles)
65 lb Thruster, 6 reps
15 Double-unders (or 60 singles)
65 lb Thruster, 4 reps
10 Double-unders (or 40 singles)
65 lb Thruster, 2 reps
5  Double-unders (or 20 singles)

Count double under attempts if you cannot do double unders (if you can do them, ONLY count the ones that you make).  The best way I have found to help people learn is to develop a rhythm of 1 single, to 1 double under.  Then try and link DU’s.

Here’s a video of Speal & Dutch (two of CF’s finest) doing this WOD.  Compare to Crossfit.com 5/31/2008

++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Video: “Muscles of the Pelvis“, Kelly Starrett, CFSF.

This is another segment of Kelly dropping some serious knowledge about muscle function and movement.  Watch and learn.

Advertisements

5 Comments

Filed under WOD's

5 responses to “090311 WOD

  1. J. Clink

    Intermediate, didnt keep time. Finished up with P90X core.. great workout. Stavros can you send out some diet info?

  2. “JT” today for me at DCF
    21-15-9
    HSPU
    Ring Dips
    Push Ups

    12:43 as RX’d

    Still feeling about 50% during WOD’s

  3. Woody

    RX’d
    12:40
    did first set all double unders, then singles the rest
    loved this WOD, felt real strong on thrusters.

    Thanks Stavros for doin all these WOD’s

    Late…………

  4. Woody

    Actually I guess I didn’t do the rx’d now that I reread it………I wanted to do the rx’d, does that matter, oops

  5. No worries. I want to be good at Double-Unders, but I’m not. Strong work anyways.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s