For time:
400m Run
9 Pull-ups
9 Overhead Squats (95#/65#)
9 Toes-to-Bar
400m Run
15 Pull-ups
15 Overhead Squats
15 Toes-to-Bar
400m Run
21 Pull-ups
21 Overhead Squats
21 Toes-to-Bar
Results
Sangeeta and Eric going “Backwards”:
How often do we complete a WOD that goes backwards? I’m not talking about running backwards either (which by the way you have to see Kim’s crazy backwards running jump rope 200m run). Most WOD’s count down. Or the rep count stays the same each round or interval. Some are ladders where one exercise decreases while something else increases. For WOD’s that add a rep each minute on the minute those present a unique challenge in counting up but aren’t the same as going backwards. So in programming the week I thought we should try it. Make up a WOD (I wanted to test core and grip strength while using the run to spike the heart rate), then reverse the typical rep count order and see what it does.
My two cents? It works. It’s tough, it’s different. By starting with smaller reps early the ability to move through exercises either quicker or even unbroken drives up the intensity and pushes you harder. Being fresher allows you to complete the early rounds fast and turn it into somewhat of a sprint. For me the thought process changes from the typical “soldier on” to “don’t stop or drop it”. Judging by how gassed people felt, we will try this format again.
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Laura working the Knees-to-Elbow:
Notes:
In case you missed yesterday’s post, we have updated our pricing. Check it out!
Our troops and sailors use CrossFit. Other armies should try it. I’m not quite sure that the Iraqi army is ready yet…