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day 1 of phase 2, 9 workouts total

7 rounds for most points;
1 min row for cals – damper 8; 0 sec rest
AMRAP double unders in 1 minute; 120 sec rest
(if you get 3 x the amount of cals you rowed in double unders in that 2nd minute, you get an extra 10 points for that round; i.e. if you row 20 cals and perform 60 double unders in that minute – you get 10 more points – 20+60+10=90 points; if you get 59 double unders, you get only 59 double unders + 20 cals = 79 points for that round)
use a 1 minute timer on repeat for row cals and for quick transition into double unders...do not use timer on rower and then start another timer for double unders
Post Total Points for entire workout ONLY to comments

17 comments:

Gord said...

Total score - 451

Sweeney said...

569

Geoff Aucoin said...

544. No rower at hall so sub'ed 95lb SDLHP (small diameter plates). Used strategy each round to get the 10 point bonus, high pulls were killer, did this on the apparatus floor so I got my share of diesel today.

rwcorson said...

19/70,20/60,20/65,20/66,20/66,20/65,20/75
total 606+70 bonus points=676
This WOD required a bit of strategy to get your 10 bonus points. Next time I would push the DBL unders harder and maybe try for 2-3 more cals in every round.
Props to Geoff for doing the SDLHP's!

Trevor Salmon said...

strategy is right as I rowed too hard on first 3 rds so only bonus points of the first one then the last 4
21/63,19/41,19/51,16/53,16/53,16/51,16/54 + 50 bonus points for 539
the 2nd round du killed my score.

CrossFit HR said...

James, as always, PHENOMENAL programming. We'll put CFHR through your phase 1 after the new year and let you know the results. You're a constant inspiration in your physical abilities and your coaching.

Jeremy

Trevor Salmon said...

I should read the total points ONLY

Chad Action Brandt said...

Total score; 632

Sifton said...

837

Pacing is the utmost there, took lessons from others about this one.

Geoff Aucoin said...

Jesus H, Sifton, nice frickin' work!!

Mack said...

Total 562

Gman said...

Nice work Rob, you are the king of DU'S.
540 for me

Chad Action Brandt said...

Very nice Rob! Your Annie time must rock!

rwcorson said...

Rob, great job!
What were your numbers?

Sifton said...

my numbers were as follows...

wanted to average only 15 or so on the rows. That would give me a bit of rest for the doubles, I knew that I could do at least 80 on each set of the double unders.
Goal was over 700 to get that I needed avg 15 rows, and 75 Skips
with the bonus.

Row = 15/15/15/13/15/14/15
D/U's = 90/97/102/98/93/93/92
Plus 70 for the bonus.

Chad - Annie is tough on me for the situps. Sub 5 is coming though, soon!

JOSH said...

690
rowed 18 cal per round for my strategy, gave me 10 sec recovery before double unders,got all 70 bonus pts, used 1 running timer, each round exactly 2min.

Gummo said...

This WOD totally exposed my need to work on double unders.

Embarrased to post this score: 202 (ugh)...