Shoot Up The Place - WOD for 012412 at CrossFit Durham, NC | CrossFit Durham
410 W Geer St, Durham, NC 27701 (919) 907-1233

Shoot Up The Place

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WOD for Tuesday 012412Click Here For Today’s Schedule
Parallette Shoot Throughs
50 Strict Reps
Hold each position for a 1 count
3 Rounds For Time:
10 Supine Ring Rows
20 Box Jumps (24/20)
30 Walking Lunges
40 Double Unders

Post Workout Time to Comments
For the skill segment, perform 50 strict Parallette Shoot Throughs holding each position for a 1 count.  Take your time and make each rep perfect.  Spread your reps out over 15-20 minutes.

For the conditioning workout, your body should be parallel to the floor for the Ring Rows so either set the rings very low to the ground or put your feet up on a box.  Take care on the Box Jumps if you choose to jump off the box and rebound back up.  Sub parallette jumps for Double Unders making sure to take off and land on two feet.

Jeff Tucker, CF Gymnastics, takes you through Parallette Shoot Throughs

  1. Paul K Reply
    Add shoot throughs to the list of "deceptively difficult moves that Paul has yet to figure out." I think that makes Item 236. ;-). I can go forward pretty consistently. Getting back is TOUGH. There wasn't a single rep where I didn't bounce my feet off the floor or catch them on the parallete feet going back. METCON was done in 12:38. My legs were very surprised and rebelled against the box jumps. Been quite a while since I've done those. Great workout!
  2. Doug Reply
    Weight vest Tuesday... 10:29 RX + for the metcon. I had forgotten how hellish doing box jumps with a weight vest on can be. They were the worst. DU's no walk in the park either, but from round one the box jumps were the suck.
  3. Troie Reply
    Great work Paul! Great job Doug on going Rx+! Your comment about the box jumps being the suck made me laugh today so thank you. I did the 50 shoot thrus with a pushup and dip in between. I finished the metcon in 8:45 Rx. Some days I have speed. Some days I have strength. There are very few days where I have both. Today was a speed day. Then worked on a number of things: dead hang pullups, ring pullups, butterfly pullups, ring dips, and pistols. With the pistols, I practiced exploding off the lower box. Along with keeping my knees out in any barbell related squat, I struggle also a great deal coming out of a squat with no speed. I need my glutes and hams to be firing more, hence why I start with sitting on the lowest box and then BOOM come up with one leg.
  4. Spencer D Reply
    Sam suggested we do murph, and I've never been one to shoot down a really terrible idea so we did. Most painful workout I've ever done. Did 20 rounds of 5 pullups 10 pushups 15 squats. Hit a wall round 7 and again starting the second run. Ouch. 47:00 Rx (20 lb weighted vest)

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