Monday 20090608

Rest day.

Sunday WOD 20090607

Five rounds for time of:
75 pound Thrusters, 21 reps
21 Double-unders

CFOZ version

Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)

Three rounds for time of:
PVC/Broomstick – 10 pound Thrusters (you can use dumbbells), 15 reps
15 Double-unders/Tuck jumps or 75 single unders

Post time to comments.

Double-Unders (Brendan Gilliam demo)…[wmv][mov]

From the CrossFit Headquarters FAQs:

3.12. I can’t do double-unders, or I don’t have a jumprope.
Do tuck jumps. Multiple single-unders in no way compensate for the exertion required for double-unders. Stand with your feet slightly inside the width of your shoulders. Bend your knees and lower your body down 8-12 inches. Explode into the air and bring your knees up to your chest in a tucked position. Upon landing, your feet should be in a strong, dorsi flexed or “toes up” position. Use your whole foot to generate power, not just your toes! Maintain good posture in your upper body. Keep your chest and head up. Don’t let your shoulders lean out beyond your knees. This can stress your lower back. Explode off the ground as quickly as possible and repeat for the required number of repetitions.