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OUR BLOG

WOD – Thursday, 13/09/2018

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

CrossFit Rocks – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds

10 cal assault bike

10 pistols

10 ring dips

Scale the pistols and ring dips and each round make them progressively harder

Then;

3 sets of 20 GHD sit ups

With 1-2 rope climbs in between each set

Weightlifting

Hang Power Clean (5-5-5-5-5)

Hook grip your bar – consider taping your thumbs for today’s lifting! Don’t let grip or sore thumbs be the missing factor in today’s lifting!

Gymnastics strength WOD

Metcon (No Measure)

3 rounds:

10 strict toes to bar

10 push-ups on low rings

Scale to knee raises and regular/box push-ups as required.

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