WOD: 4-26-12

Strength:  500M Row

WOD:  For total rounds:

8 min AMRAP of:

  • 8 Thrusters (95/65)
  • 30 Double Unders

Rest 4 mins

4 min AMRAP of:

  • 4 Thrusters (95/65)
  • 15 Double Unders

Rest 2 mins

2 min AMRAP of:

  • 2 Thrusters (95/65)
  • 10 Double Unders


Watch this…now you know why this is the strength portion of the day.  If you cannot imagine why sprinting for 500M of rowing is a strength event, you are encouraged to come in and try it.

The ol’ Thruster / Double Under combo.  These two exercises co-exist in AMRAPs extremely well and have been done in plenty of competitions for some time now.  Combining any kind of move that has to be efficient and well thought out and pairing it with a lift that demands coordination from the legs and arms makes for a very mentally taxing workout.  Check to see if you are shaking your head at the end of any of the AMRAPs trying to get your mind to focus on resting.  As the AMRAPs progress from 8/4/2 and the rep scheme gets smaller, the mind that can best accommodate to the transitions will be able to physically maximize the body’s efforts.  If you are practiced in these two moves, let your body do the work as you think your way through them.  If not, today will be a great day to sharpen your set of CrossFit skills further.  One last note, unless you cannot do any kind of Jump Rope then scale to singles, otherwise attempting Double Unders will be infinitely more productive than getting even better than you may be at singles.  Ohh, and the May programming has been finished…




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