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OUR BLOG

WOD – Thursday, 21/12/2017

By admin | In CrossFit Rocks | on December 20, 2017

CrossFit Rocks – CrossFit


Brosesh

Warm-up

Warm-up (No Measure)

Dodgeball

Then;

3 rounds

5 burpee box jumps

10 sec ring support

20 double unders

Then;

Muscle up drills

– kipping on rings

– kneeling muscle up

– feet on a box muscle up

Metcon

Metcon (Time)

For time:

12 muscle-ups

50 box jump overs 24/20

9 muscle-ups

40 box jump overs 24/20

6 muscle-ups

30 box jump overs 24/20

Masters WOD

Metcon (Time)

For time:

9 muscle-ups

50 box jump overs 24/20

6 muscle-ups

40 box jump overs 24/20

3 muscle-ups

30 box jump overs 24/20

Advanced Athlete Extra Work

Rest day or catch up day

Gymnastics strength WOD

Metcon (No Measure)

10 min handstand practice.

Ideas:

https://youtu.be/AUffi4ziyv8

https://youtu.be/oQ8v29oJqsE

https://youtu.be/C1To-Q79bMs

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