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OUR BLOG

WOD – Friday, 11/08/2017

By admin | In CrossFit Rocks | on August 11, 2017

CrossFit Rocks – CrossFit

REMINDER: The gym is closed this Saturday, the session will be at Dunlop Park at 6:30am!!!


Kay & Emma monkeying around

Warm-up

Warm-up (No Measure)

3 minute bike/row (progressively get faster every minute)

Then;

3 rounds

10m burpee broad jump

15 band pull aparts

10 single leg RDL on each side with a DB

Then;

Muscle up practice

Max ring support hold

Max bottom of dip hold

1-2 rounds

5 kneeling muscle up

5 feet out in front

5 feet on a box

5 jumping muscle up (no need to dip if you do not have a ring dip)

Metcon

Metcon (Time)

21-15-9

Chest to bar

Deadlift 100/70kg

Masters WOD

Metcon (Time)

21-15-9

Chest to bar

Deadlift 85/55kg

Advanced Athlete Extra Work

Yesterday’s WOD

Gymnastics strength WOD

Metcon (No Measure)

Tabata tuck-to-hollow

Rx+ option: tabata v-ups

All past demo videos can be found here:

https://www.youtube.com/playlist?list=PLc_6se22XFqCMIuq_BUyW_82oXbPDzrdC

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