1121 Main St, Bryson City, NC 28713

W.O.D. Wednesday 4-10-2013

"Strengthen Your Brothers"

W.O.D. Wednesday 4-10-2013

We have a glaring weakness. One that attacks both body and mind. Double Unders. However they can be mastered. I watched Sterling practice one at a time, then sets of two, and then next thing you know he was hitting sets of 13-16 unbroken. It’s possible.

WOD 1 – Flight Simulator 20 min Cap

Unbroken double unders 5,10,15,…50 and back down. Doubles must be performed unbroken for set to count. Modify this WOD by going as low as 1,2,3,4…10 and back down.

WOD 2 – 3 person Prowler Push

Every 30 sec one team member will push a loaded prowler for distance. This is a continuously running clock. 18 min time domain.

I’m excited about this one!

Demo Video from Chris Spealler, CrossFit Park City


Comments: 3

  1. Tbird says:

    Made it back down to 40 on the double unders. Prowler pushes are no joke either. I’m just glad I could keep up with Slink.

  2. Santa Marias' + one Phillips says:

    Teresa: 5 max double unders, prowlers are the devil!!

    Sterling: 22 max double unders

    Mike: 13 max double unders

  3. Brook says:

    3 double unders several times. Got 11 going every other, double/single I can keep a rhythm better that way. Only pushed 20 on prowler. It burns but I LOVE it!

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