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WOD – Wednesday, 12/09/2018

By admin | In CrossFit Rocks | on September 11, 2018

CrossFit Rocks – CrossFit

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Warm-up (No Measure)

Agility ladders


3 rounds of

10 hip extensions

10 box jumps

10 v-ups


Partner spotted handstand hold

3 sets of 20-30 seconds

Partner spotted handstand shoulder taps

1 set of 10-20

Partner spotted handstand walk (scale to wheelbarrow walk as needed)

Max effort handstand walk in 3 minutes OR max wall walks


Metcon (Time)

10 rounds for time:

35 double unders

7 handstand push ups

18 minute cap
Move quickly. Do not waste time getting to your rope! You may need to break the handstand push ups, but the double unders need to be smashed out smoothly and quickly. If you break, plan in your head how you are going to simply reset your rope and start again before you even get time to think about resting!

Advanced Athlete Extra Work

Metcon (Calories)

Death by 2 calories assault bike

1st minute: 2 calories

2nd minute: 4 calories

3rd minute: 6 calories

Etc, etc, etc… Until you fail to complete the required calories within the minute.


Rest 5 minutes.


Repeat on the rower.

Gymnastics strength WOD

Metcon (Time)

In a 4-minute window, accumulate as much time as possible of:

Chin-over-bar hold

*Scaling option: hold top of ring row position

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