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OUR BLOG

WOD – Wednesday, 10/10/2018

By admin | In CrossFit Rocks | on October 9, 2018

CrossFit Rocks – CrossFit

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“Upside down or right way up?” “Sometimes upside down IS the right way up. Food for thought….” – Alethea Boon

Warm-up

Warm-up (No Measure)

3 rounds

5 Inchworm push ups

10 cossack squats with 3 second pause at bottom

10 box jumps

Burgener squat clean warm up

Warm up to squat clean starting weight

Metcon

Metcon (Time)

5 ring handstand push-ups

5 squat cleans, 83 kg / 56kg

10 strict handstand push-ups

10 squat cleans, 70kg /47kg.

20 handstand push-ups

20 squat cleans, 61 kg / 43kg

40 ring dips

40 squat cleans, 43 kg / 29kg
In the lighter squat cleans fight to hold on to as many touch and go reps as you can. Stay composed and see how many unbroken you can get.

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