top of page
Search
  • Writer's pictureCoach Rob

WOD for Wednesday 171108


Doce” Part 1

AMRAP 4: 27 Calorie Row 21 Power Cleans (155/105) 15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

“Doce” Part 2

AMRAP 4: 27 Calorie Row 21 Power Cleans (135/95) 15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

“Doce” Part 3

AMRAP 4:00 27 Calorie Row 21 Power Cleans (115/80) 15 Burpee Box Jump Overs (24/20) 


3 views0 comments

Recent Posts

See All

WOD for Friday 240712

THE BALLAD OF SONGBIRDS AND SNAKES 5 Rounds 7 Overhead Squats (115/80) 11 Toes to Bar Strength 1-2-3-4-5-6-7-8-9-10 Unbroken Strict Pull Up 1-2-3-4-5-6-7-8-9-10 Unbroken Strict Ring (OR Bar) Dips *Res

WOD for Thursday 240711

"MAY THE ODDS FOREVER BE IN YOUR FAVOR" For Time 30 Power Clean & Jerk (155/115) -straight into- 1-2-3-4-5 Rope Climbs 35-25-15-10-5 GHD Sit Ups **scale to AbMat sit-ups 50-40-30-20-10 Strength 3 roun

WOD for Wednesday 240710

MOCKINGJAY 10-9-8-7-6-5-4-3-2-1 Burpee Dumbbell Deadlift (2x50s/35s) *30 Double Unders after each set Strength Build up to a Heavy Shoulder Press 10-12 minutes

bottom of page