Stairs X 3

Posted on Feb 6, 2013

Do this little MetCon for TIME.  Report time.

MetCon=Metabolic Conditioning which is a fancy CF term for a sucking wind WOD.

Oh WOD= Workout of the Day.

Run a full set of stairs 3X (up/down = 1).

After  you complete the 3X stairs  do 100 jump ropes

Repeat this 5 times for time (Newbies do 3X).

Take breaks as needed but clock keeps running.

If you don’t have a jump rope do 50 Jumping Jacks.

If you don’t have a full set of stairs go up/down off a single step 30 times. Right foot Up  – Left Foot Up –   Right Foot Down –  Left Foot Down  = 1.

 

 

13 responses to “Stairs X 3”

  1. Larissa says:
    February 6, 2013 at 8:48 pm

    13.58 but with jumping jacks and 30 step ups/downs for 5 rounds.

  2. Vicki M says:
    February 7, 2013 at 7:53 am

    I really enjoyed both WOD’s this week and I know that we don’t repeat too many of our workouts but I would love to have a chance to do both over again. I’ve had a cold for most of January so I would be interested to see how I do once I can fully breath again and not feel like I’m going to pass out. Huge thanks to Stacey, Ann Marie and Karla for pushing me last night, you ladies are all super fit and I pushed to keep up with you all!

  3. Chrissy says:
    February 7, 2013 at 7:59 am

    Vicki for u I will repeat both! The concept
    Of repeating occasionally is being requested
    More as folks want to beat personal numbers with the
    Outlandish/standout WODs.
    For many reasons I want to repeat
    Last nights:) and for personal reasons I want to repeat
    Mondays 1 leg WOD:)

  4. Chrissy says:
    February 7, 2013 at 7:59 am

    Larissa nice work..5 rounds whoo hoo!

  5. Donna says:
    February 8, 2013 at 8:22 pm

    7:27.1–I did 5 sets and the staircase I used has 15 steps. Homework done and calves are feeling it!!

  6. Donna says:
    February 8, 2013 at 11:27 pm

    7:27.1– I did 5 sets and the staircase I used has 15 steps. Homework done and my calves are feeling it!!

  7. Donna O'Donnell says:
    February 8, 2013 at 11:54 pm

    7:27.1– I did 5 sets and the staircase I used has 15 steps. Homework done and my calves are feeling it!!!

  8. Donna says:
    February 9, 2013 at 8:33 am

    Oops!! Did not mean to post that comment twice sorry

  9. Ann Marie says:
    February 9, 2013 at 10:04 am

    Vicky…funny you should post that! I told Chrissy yesterday how much I loved Wednesday’s WOD…it was awesome. I also told her how much I enjoyed working out w you, Karla and Stacey. We all did push one another and I’d like to repeat that workout too:-) Now….off to do my homework!

  10. Stacey says:
    February 9, 2013 at 2:21 pm

    5:40 for the homework …5 rounds.

  11. Chrissy says:
    February 10, 2013 at 9:36 am

    5:58 5 rounds
    All steps were skip a step :/

  12. marcia says:
    February 10, 2013 at 12:48 pm

    5:48 for homework- 5 rounds done

  13. Ann Marie says:
    February 19, 2013 at 9:42 am

    6:23 for homework…5 rounds