You know what they say: friends who train together stay together. Two out of the three Dottirs — Annie Thorisdottir and Katrin Davidsdottir (major friendship goals) — spent some quality time together at CrossFit Reykjavik for this WOD that’ll have your lower body screaming.
3 rounds for time
- 25-cal row
- 100 double-unders
- 25 box step-overs w/ 50-lb dumbbells
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1. Rowing
Here are three tiny tricks to make your rowing more efficient:
Relax Your Elbows
The tenser you keep your arms, the more you’re going to fatigue yourself. Remember, the majority of rowing is driven through your legs — which brings us to our next tip.
Push Your Feet Into the Pads
Your legs are stronger than your arms — use them! Drive through your feet to generate more power with your quads.
Stop Scooping
The quickest way to get from Point A to Point B is a straight line. If your rower handle isn’t traveling in a straight line, you’re doing more work than necessary.
2. Double-Unders
Grab your favorite speed rope (we love this one) and get crackin’. Again, don’t do more work than you have to! Keep your body relaxed, and jump just high enough to allow the rope to pass under you. Avoid kicking your feet forward or back. This uses up valuable energy you’re going to need.
Want help with your double-unders? Here’s some advice from Khan Porter.
If you’re not quite there yet, don’t be afraid to scale these to 200 singles.
(Psst! Want to practice your double-unders more? We’ve got a couple WODs for that!)
3. Box Step-Overs
50-pound dumbbells are a pretty heavy load, and the rep count is significant. If you can’t confidently get over the box under these circumstances, find a weight that’s challenging but one you can still hang on to so that you’re able to always keep moving on these.
Main image: Annie Thorisdottir/Instagram
