Monday 9th June 2014

CrossFit Cheltenham WOD

CrossFit Class

Skill / Strength

Muscle up progressions and strengthening work

On the floor complete 4 rounds of: : 20 secs hollow body rocks - 10 secs rest - 20 secs arch rocks - 10 secs rest

3 Rounds of: 
8 reps arch to hollow on rings 
12 Partner medicine ball throws with a snap to hollow body

Metcon

Complete as many reps as possible in 4 minutes of:

Ring muscle ups or stop at 30 reps and note your time

3-2-1-GO!!

Competitors Class

Band of the boxes WOD 6

100 - Double Unders
7 - HSPU
80 - Deadlifts
7 - HSPU
60 - Front Squat
7 - HSPU
40 - STOH
7 - HSPU
20 - Thrusters
7 - HSPU
RX - 60/30kg
Scale - 50/25kg
- The scaled version will replace the 7 HSPU with 10 Burpees...
In your pair you will have 14 minutes to complete the Chipper.