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OUR BLOG

WOD – Wednesday, 21/12/2016

By admin | In CrossFit Rocks | on December 20, 2016

CrossFit Rocks – CrossFit


Warm-up

Warm-up (No Measure)

Junkyard dog

Then;

In partners

30m wheelbarrow walk (each)

Then;

20 banded good mornings

20 band pull aparts

20 banded press

200m run (driveway twice)

Then;

Broomstick progressions

Metcon

CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Advanced Athlete Extra Work

Metcon (5 Rounds for reps)

5 rounds max unbroken muscle ups

Rest as required between each round

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