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OUR BLOG

WOD – Friday, 13/07/2018

By admin | In CrossFit Rocks | on July 12, 2018

CrossFit Rocks – CrossFit

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Flash back Friday. Simo and Renee (October, 2016).

Warm-up

Warm-up (No Measure)

1 minute banded bully stretch each side.

1 minute of minute of wall angels / 1 minute broomstick pass throughs.

Then,

2 rounds of:

200-m run

5 dumbbell hang clean and jerks (left arm)

10-m dumbbell overhead walking lunge (left arm)

5 dumbbell hang clean and jerks (right arm)

10-m dumbbell overhead walking lunge (right arm)

Then,

Set-up for workout.

Metcon

Metcon (5 Rounds for reps)

For max reps at each station:

Tabata dumbbell shoulder presses

Tabata weighted jumping lunges

Tabata ring dips

Tabata weighted walking lunges

Tabata dumbbell push presses

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. There is no rest between stations.

Men: 15-kg. Dumbbells

Women: 10-kg. Dumbbells
We often complain (myself included) that 10 seconds is not enough rest… Yet we will still take it. Be thankful for those 10 seconds and you will work hard for the following 20 seconds.

Advanced Athlete Extra Work

Yesterday’s WOD.

Gymnastics strength WOD

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