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OUR BLOG

WOD – Wednesday, 06/09/2017

By admin | In CrossFit Rocks | on September 5, 2017

CrossFit Rocks – CrossFit


Jess and Kay making sure they don’t get that butt rub!!

Warm-up

Warm-up (No Measure)

Dynamic drills

Then;

2 rounds of Cindy

5 strict pull ups/ring rows

10 push ups/incline

15 squats

Then;

Warm up thruster & overhead squat weight (must be same weight)

Metcon

Metcon (Time)

For time:

5 rope climbs,

75 thrusters 35/25kg

50 ring dips

5 rope climbs

50 overhead squats 35/25kg

75 sit-ups

5 rope climbs

Advanced Athlete Extra Work

Metcon (Distance)

8 minutes

Max distance sled push with body weight

Gymnastics strength WOD

Metcon (AMRAP – Reps)

Tabata hollow rocks

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