Can’t think of a better way to start my Thursday than hitting the 0700 or 1400 Yoga class in the Community Commons (Bldg. 700)…well, other than doing today’s WOD first..as long as you get both in, you’re having one hell of a day! Click on the above pic to go to the sign-up page!
Warmup:
:30 Jump Rope
Spider-Man Lunge 30′
Heel2Toe 30′
High Knees 30’ and back
Butt kickers 30’ and back
Side Shuffle 30’ and back
:30 Row
A-Skip 30′ and back*
B-Skip 30′ and back*
:30 Jump Rope
Video courtesy of Runify.
S/S/S:
For Time:
1 Mile Time Trial
Compare to 20260515
12 Min Time Cap
-wait until at least 5 min past time cap to start WOD-
Video courtesy of Effective Fitness.
It’s been a little over 5 months since our last time trial, so with more and more PT test happening, why not get this trial in to help work you towards those two miles.
WOD:
For Time:
Row for 150/115 Cals*
*Every 2 min (starting at 0:00) complete:
35 Double Unders
Time Cap: 18 Min
Video courtesy of CrossFit HQ.
With the double under number needed every 2 min, some folks may think it would be a good idea to sprint through those so you have more time on the rower to knock out cals before you have to jump back off. Well, I would say steady pace on the dubs is more likely going to be your friend for two reasons. 1 – if you try to sprint, you run the risk of going too fast and tripping up on your rope, which in the grand scheme of it, may end up taking longer than steady with no trip ups. 2 – If I sprint through the dubs, now I’m hopping on the row with an overly-elevated heart rate. Meaning rowing will not be fun or efficient. Rather stay steady on the jumps and not be in panic-heart rate mode jumping on the rower.
Scaling Options:
Dubs -> 20 per round -> 50 Single Unders
Cool Down:
Calf Pedal in Down Dog – 30 per side
Kneeling Lat Stretch – 1 min per side
