Protected: WOD/Blog

Skills: Handstand Push Ups, Muscle up Progressions

WOD: In 3 minutes

  1. Run/Row 400 metres then maximum HSPU (2 min rest)
  2. Run/Row 400 metres then maximum Burpee Box Jumps (2 min rest)
  3. Run/Row 400 metres then maximum Kb Swings (2 min rest)
  4. Run/Row 400 metres then maximum Muscle Ups/Ring Dips
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Strength: Back Squat 3 x 10 Front Squat 2 x 8

WOD: Regional Individual Event 4 2012

50 Back Squats (60/40)

40 Pull Ups

30 Shoulder to Overhead (60/40)

50 Front Squats (40/30)

40 Pull Ups

30 Shoulder to Overhead (40/30)

50 Overhead Squats (30/20)

40 Pull Ups

30 Shoulder to Overhead (30/20)

35 min time cap

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Reminder: Brovember begins this coming Saturday 7th Nov. So if you have a bro that’s keen to experience CrossFit for free this November then be sure to message us on our fb page✌

Strength: Deadlift 5×3 building in weight. In between practice wall climbs and HSPU

WOD: 15min AMRAP

7 HSPU

8 Deadlift 70/100

9 Box Jump

10 Pull Up

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