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OUR BLOG

WOD – Friday, 17/11/2017

By admin | In CrossFit Rocks | on November 16, 2017

CrossFit Rocks – CrossFit


Jenny split jerking like a champ!

Warm-up

Warm-up (No Measure)

3 rounds

30 seconds single unders

30 seconds rest

Then;

3 rounds

10-20 second ring support hold

5 strict pull ups into 5 kipping/butterfly pull ups (or 10 ring rows)

15 goblet squats

Then;

BEG: Rope climb practice

ADV: Triple under practice

Metcon

Metcon (Time)

5 rounds for time of:

15 dumbbell thrusters 25/20kg

50 double-unders

3 rope climbs
Bring socks! Must be worn while doing rope climbs and rope climb practice!

Masters WOD

Metcon (Time)

5 rounds for time of:

15 dumbbell thrusters 20/15kg

50 double-unders

2 rope climbs

Advanced Athlete Extra Work

Yesterday’s WOD

Gymnastics strength WOD

Metcon (No Measure)

60 shoulder taps in handstand

Scale to front support with feet elevated on a box, or to regular front support. Break into sets as necessary.

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