WOD Monday 180416

21-18-15-12-9-6-3 reps for time of:
Triple-unders
Bike (calories)

Scroll for scaling options.
Post time to comments.

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Related:
• CrossFit WOD 180416 Tips With Tyson Oldroyd
• The Triple-Under

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Scaling
This couplet pairs a high-skill, explosive and frequently frustrating movement with mindless suffering. Pick a modification for the triple-unders that is doable yet still challenging. Try to maintain intensity on the bike while composing yourself for the next round.

Intermediate Option
21-18-15-12-9-6-3 reps for time of:
Double-unders *
Bike (calories)

*Use the worst jump rope you can find or even an old piece of rope to make these more difficult than normal.

Beginner Option
For time:
45 single-unders
15-cal. bike
36 single-unders
12-cal. bike
27 single-unders
9-cal. bike
18 single-unders
6-cal. bike
9 single-unders
3-cal. bike

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Scaled

21-18-15-12-9-6-3 reps for time of:

Tuck jumps

Burpee

Result : 

15:31.70

Extra #1

10x 5 Weighted pull-ups 

Result :

1~7R 10kg

8,9R 12.5kg

10R 15kg

Extra #2

Baby Barbara

5 Rnd :

10 Pull-ups

20 Hindu push-ups

30 Sit-ups

40 Squat

Result :

28:06.99

Note

운동끝나고 랩노쉬 먹는데 왜캐 꿀맛이냐. 좋네~