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OUR BLOG

WOD – Thursday, 11/01/2018

By admin | In CrossFit Rocks | on January 10, 2018

CrossFit Rocks – CrossFit

Remember to get your things from the mobility room!


Andy back in action on Tuesday!

Warm-up

Warm-up (No Measure)

3 rounds of:

100m row

30 double unders

10 ring rows

Then;

Skill: Bar muscle up

1. Kipping

2. 2 kips + 1 belly button to bar

3. Banded broomstick BMU drills

4. Low bar muscle up

5. High bar muscle up

6. Strict muscle up and false grip practice

Warm up for workout

Metcon

Metcon (Time)

3 rounds for time of:

Row 250 meters

21 dumbbell thrusters 15/10kg

12 chest-to-bar pull-ups
Light dumbbell, challenge yourself to go unbroken on the thrusters. Round two is the hardest round, get through that unbroken and you’re on your way home.

Advanced Athlete Extra Work

Rest day or catch up day

Gymnastics strength WOD

Metcon (No Measure)

EMOM 5 minutes:

1-3 wall walks to handstand

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