Triple Unders!? – Thu 2.01.18

 In W.O.D.

Skill: 500m Row sprints

Conditioning:  3 rounds for time of:
30 kettlebell swings, 1.5 pood
20 triple unders
Run 400 meters


Related content:
• The Kettlebell Swing
• Triple-Unders

Scaling this WOD
This workout involves a high-skill component performed under metabolic distress. Strive to complete each run in 2 minutes or less. Aim to complete the workout in under 10 minutes.

Beginner
3 rounds for time of:
30 kettlebell swings
10 double-under attempts
Run 200 meters

Men use 1-pood kettlebell
Women use 20-lb. kettlebell

If you can’t complete the swings in 3 sets or less, reduce the load. If you can do 10 consecutive double-unders, try for 20 each round. If you’re able to run 400 m in less than 2 minutes, consider performing the run as written.

Intermediate
3 rounds for time of:
30 kettlebell swings
10 triple-unders attempts or 30 Double Unders
Run 400 meters

Men use 1.5-pood kettlebell
Women use 1-pood kettlebell

The total repetitions of triple-unders has been reduced to maintain the intended time domain. Consider counting attempts if this skill is inconsistent. Watch Triple-Unders from the CrossFit Journal for review.


For the month of February, Sweat Angels is partnering with Hope for Haiti! Hope for Haiti believes that the gift of education provides children with the tools they need to create their own future. This is why education is a huge piece of the puzzle for them to help sustain and grow Haiti. Your check-ins will help provide days of education for a classroom in Haiti. Every 10 check-ins provides a day of education. #hopeforhaiti

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