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OUR BLOG

WOD – Tuesday, 12/09/2017

By admin | In CrossFit Rocks | on September 11, 2017

CrossFit Rocks – CrossFit


Rowing combined with bike today, does it get any better?

Warm-up

Warm-up (No Measure)

1-10 single under/double under challenge

Then;

3 rounds

100m run w/ med ball

10 wall balls

10m HS walk or wheel barrow walk

Metcon

Metcon (5 Rounds for time)

5 rounds each for time:

30/20 cal bike

30/20 cal row

Advanced Athlete Extra Work

Metcon (AMRAP – Rounds and Reps)

8 minute AMRAP

2 rope climb

9 handstand push ups

Gymnastics strength WOD

Metcon (No Measure)

Accumulate 100 shoulder taps:

a) In handstand; or

b) Feet on a box https://youtu.be/C1To-Q79bMs?t=22s

Break up sets and rest as required – emphasis is on quality!

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