S/S/S:
pic courtesy of Wizardchan.org
Pendlay Row – 5×5
Increase weight each set
15 minute time limit
Post highest weight to Comments/LogWOD
Video courtesy of California Strength. Glenn Pendlay himself going over the technique for the Pendlay Row. This differs from the usual bent over row in…
-You keep your torso parallel to the floor the whole time to fully engage the lats
-Grip is slightly wider
-Pull is explosive and comes up to lower chest/upper abdomen
-Flex upper back but don’t change hip angle
-Bar comes to a complete stop before next rep
Only increase weight if you can maintain good form. If form breaks, lower the weight and make the reps productive
WOD:
15Min AMRAP
2min Max Single Unders
50yd Bear Crawl
2min Max Double Unders
100yd Bear Crawl
2min Max Triple Under Attempt or other, 150M bear Crawl
Number of completed jump rope contacts is the score (1 contact for a single under, 2 contacts per Double Under)
Multiply by 10 for every triple made- so 1 triple equals 30 (3 contacts x 10)
Post score to Comments/LogWOD
BRING A JUMP ROPE IF YOU HAVE YOUR OWN!
So, keeping track of the two minute jump roping action will be on you, the athlete. Simple, jump somewhere you can keep an eye on the clock.
http://www.youtube.com/watch?v=VJi2ERqjY-M
Video courtesy of Rage Fitness. Yeah, I hate that kid too 🙂
So, if you notice on his technique, the only real change is a slighly higher jump and a quicker turn of the rope.
It’s all about rhythm and timing. If you feel froggy, after the WOD, try some quadruple unders.
X-tra Work:
Kroc Rows
5, 5, 5+
Get a heavy DB and do 2 heavy sets w/ perfect form. Strap/chalk up, and do one all out set to failure. Set a PR here.
http://www.youtube.com/watch?v=c4DjsU10leQ
Video courtesy of MuscleTech. Here are Kroc Rows explained by the man himself, Matt Kroczaleski.
-Drop shoulder at the bottom to stretch the back muscles
-At the top, elbows back, shoulders back, think “shoulder blades together”
-He aims for 20 reps, if he gets more, he ups the weight
CrossFit Team Offutt Tactical Fitness 