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OUR BLOG

WOD – Tuesday, 12/06/2018

By admin | In CrossFit Rocks | on June 11, 2018

CrossFit Rocks – CrossFit

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Warm-up

Warm-up (No Measure)

Catalyst warm up

Then,

Skill:

Toes-to-bar

Then,

Beginner-intermediate:

EMOM 6 minutes of:

Min 1: 30s hollow hold

Min 2: 10 kip swings + 5 toe raises (or toes-to-bar)

Advanced:

EMOM 6 minutes of:

Min 1: 20s hanging L-sit

Min 2: 5 toes-to-bar + 5 knees-to-elbow

Then,

Set-up for workout.

Metcon

Metcon (Time)

In teams of 3, for time:

Accumulate 4500m on the rower.

Switch every 250m, with a buy in of a 100m run and

50 double unders.
This is a modified version of ‘Triple 3’ seen at this years regionals. It may not be as long or as grueling, but it will not be boring or as lonely! 1 person will be rowing 250m, 1 person will be performing 100m driveway run and double unders, while 1 person is resting. Keep rotating through until 4500m on the rower is complete.

Advanced Athlete Extra Work

Shoulder Press (3-3-3 reps)

Push Jerk (1-1-1 reps)

Gymnastics strength WOD

Metcon (No Measure)

Accumulate 2 mins ring support hold

https://youtu.be/M7rlKqarvfI

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