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WOD – Tuesday, 14/11/2017

By admin | In CrossFit Rocks | on November 13, 2017

CrossFit Rocks – CrossFit

Laura during one of the many rowing WODs last week


Warm-up (No Measure)

3 rounds in partners;

A. 100m run

B. 12 push ups


Accumulate 35-60 GHD sit ups (alternate with your partner – while waiting, get today’s gymnastics WOD done!)


3 rounds of:

3 muscle up kneeling transitions

6 barbell overhead lunges

9 snatch balance


Metcon (Time)

For time:

30 overhead squats 50/35kg

15 muscle-ups

20 overhead squats 50/35kg

10 muscle-ups

Masters WOD

Metcon (Time)

For time:

30 overhead squats 35/25kg

30 chest to bar pull ups

20 overhead squats 35/25kg

20 chest to bar pull ups

Advanced Athlete Extra Work

Everyone is encouraged to run a mile today (with or without weight) after the WOD in preparation for Murph!

Metcon (Time)

1 mile run w/ vest or med ball

Gymnastics strength WOD

Metcon (No Measure)

Accumulate 2 minutes in support on rings. Ideal position is rings slightly turned outwards.

Scale to support on plates.

Scale to front support hold on ground (push-up position).


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