Free article form the CrossFit Journal. Do you subscribe to it? You should.
http://journal.crossfit.com/2010/10/blood-blisters-sexism-and-pull-ups.tpl
WOD
500 m row
+
amrap 12 min
10 knees to elbows
10 sit up burpees
10 jumping pull ups
a sit up burpee starts on your back. rock back and pull your feet over your head, then roll foward through a sit up to standing, jump with hands above head. return to the ground in the opposite order.
post row times and rounds to comments
1. Row 1:42.5--4 seconds faster than my last row. I was hoping for less than 1:40 but I suspect I will get another opportunity in the future.
ReplyDelete2. 5 rounds plus up to 1 burpee. (I substituted GHD sit ups for K2Es). Those burpees were cool--but I am not yet able to do one without helping myself up with my hands.
Good WOD! As usual.
my knees are still unable to find my elbows but I liked the challenge of it all; row, row, row your boat was a kick in the shorts; 2:18.6; and I can't remember the rest
ReplyDelete1:37 on the row. Thanks Doc for the vision...I was shooting for 1:40.
ReplyDeleteThen after about a 30 second rest (I'm sure Shane and Parker wouldn't have tolerated that) I did 7 rounds + 6 K2E.
Row 2:06...4 rds+5k2e
ReplyDeleteWell today was a great WOD! Rowing 2:03 which was a 7 second improvement.
ReplyDeletereps were slow but I was about to get about 15 true knees to elbow which was a first for me. They were slow, but I was able to get some. As I got tired, they weren't as good, but this is the first workout that I actually got any.
Jeff I am with ya, I had to use my hands to get up on the burpees, but I did like them better than the real ones.
4 rounds + 10 K2e + 1 burpee
2:05.5 on my row... im guessing its an improvement, but not sure. lol.
ReplyDelete4 rounds + 5 jumping pull-ups. and i would rather do a real burpee.. just sayin ;) my fat doesnt quite let me roll forward enough or i have really short arms! one of the two..
1:55 on the row, I think, and 5 rds+6 k2e. These rounds were hard to do fast, keeping a good pace was ok, but a little hard to do any faster than that, but a good one!
ReplyDelete