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OUR BLOG

WOD – Tuesday, 17/04/2018

By admin | In CrossFit Rocks | on April 16, 2018

CrossFit Rocks – CrossFit

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Small Heck checking on Big Heck

Warm-up

Warm-up (No Measure)

3 rounds of:

100m run

30 sec low lunge stretch right

30 sec low lunge stretch left

20m duck walk

Metcon

Assault bike & row WOD of death (5 Rounds for time)

5 rounds each for time:

30/20 calorie assault bike

30/20 calorie row

Rest as required
Intensity is the one thing that gets you results. It is the best stimulus to create adaptation. Don’t hide from intensity, jump at the chance to see how much you can hurt.

Advanced Athlete Extra Work

Metcon (Time)

For time:

20 parallette HSPU

30 ring dips

40 push ups

Gymnastics strength WOD

Metcon (No Measure)

Tabata hollow rocks

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