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OUR BLOG

WOD – Thursday, 14/09/2017

By admin | In CrossFit Rocks | on September 13, 2017

CrossFit Rocks – CrossFit


Andy getting in on the bike row action on Tuesday!

Warm-up

Warm-up (No Measure)

Death by shuttle sprint

Then;

3 rounds of:

1 minute bike

1 minute 2-1-2 (kip/pull up/kip)

1 minute bus driver squats

Then;

Skill: handstand push up

3 rounds of

Beg: 2 wall walks, 3 pike HSPU on box, 10-20 sec HS hold

Int: 5 HS negatives, 5 HSPU w/ assistance (spotter)

Adv: 5 parallette HSPU (strict or kipping), 5 freestanding HSPU or negatives (must be a controlled lower)

Metcon

Metcon (Time)

21-15-9 reps for time of:

Dumbbell squat clean thrusters 20/15kg

Pull-ups

Rx+ 25/20kg

Advanced Athlete Extra Work

Rest day or catch up day

Gymnastics strength WOD

Metcon (No Measure)

4 rounds:

5 reps hollow to tuck, with 5 second hold in hollow and 5 second hold in tuck, straight into

5 v-ups

Rest as required between rounds.

https://youtu.be/1DD-_vIZQm0

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