Dale demonstrates the Knees to Elbows
Strength/Skill Work Box Jump: Find a height you can safely complete 5 consecutive reps. You may step down, but you may not walk away from the box before the 5th rep is completed. Post the max height you complete x5 to comments.
WOD
50 double unders (150 single unders)
5 knees to elbows
40 double unders (120 single unders)
10 knees to elbows
30 double unders (90 single unders)
15 knees to elbows
20 double unders (60 single unders)
20 knees to elbows
10 double unders (30 single unders)
25 knees to elbows
For Time.
If you are able to do double unders it is NOT “ok” to sub single unders when you get tired. In competition single unders are not accepted as a replacement. If you are new to jump roping or have not yet learned how to link double unders it is understandable and you should continue to work on them until you can do them in work-outs.
Dear 20″ box, you and I have a date tonight.
ya’ll might as well just leave a key for me to lock up tonight…
i better wear a fricking diaper tonight!
lmao @ amy
Yes Amy! After last Wednesday, it was decided a giant supply of Depends will now be kept in the downstairs bathroom.
The Crossfit Games action is heating up. Just posted today are the WOD’s for the Georgia Sectional and Masters Registration begins Monday!!
Name Time DU/S K2E? Box hght
Steven 11:41 S Y 33.5″
Katie 11:23 DU
MCK 9:56 S N 24″
Jen S. 26″(10 inch PR!)
KK 9:56 S Y 30″
Lizie 11:41 S N 31″
Brooke S. 12:51 S Y 25″
Phil L. 9:46 DU Y 36″
Amy H. 12:39 S Y 28.5×5,29.5×4″
Anne 14:38 DU N 30″
Christopher 12:39 DU Y 38″
Shannon 8:12 DU Y 39.5″
Shanna 8:43 DU Y ~31″
e Hake 30:45 DU Y 25″
M3 30:15 DU Y 38″
Brian 14:17 S N 38″
couldn’t figure out how to write this succinctly on the board
DU’s all the way through
K2E’s except for the ’20′ & ’25′ round…was close to ripping the hands so subbed 60 & 75 situps (3/1) for those last two.
30:15 ‘ish
34″ on the box jumps
“If you are able to do double unders it is NOT “ok” to sub single unders when you get tired.”
Whoa, my motivation to try double unders just took a nosedive! Is this an all or nothing venture, then? For those of us who don’t own a “fast” jumprope, what do you recommend using to practice at home? (Not that I’m blaming the slowness of my rope on my inability to do even one double under, you understand…)
Miriam…Dick’s has leather swivel ropes (my pref) for 10-12 bucks…fwiw, i wouldn’t buy any sort of athletic equip at WalMart…Target may have slightly better quality.
m3, thanks, i will check out ropes at Dick’s. The one i have i stole from my kids and probably came from kmart.