top of page
Search
Writer's pictureCoach Rob

WOD for Tuesday 180130


Come Clean - Part 1

AMRAP 3:00: 24 Box Jump Overs (24″/20″) 21/16 Calorie Row Max Power Cleans (115/80)

Rest 3:00

Come Clean - Part 2 AMRAP 3:00: 21 Box Jump Overs (24″/20″) 18/14 Calorie Row Max Power Cleans (135/95)

Rest 3:00

Come Clean - Part 3 AMRAP 3:00: 18 Box Jump Overs (24″/20″) 15/12 Calorie Row Max Power Cleans (155/105)

Rest 3:00

Come Clean - Part 4 AMRAP 3:00: 15 Box Jump Overs (24″/20″) 12/9 Calorie Row  Max Power Cleans (185/135) 


24 views0 comments

Recent Posts

See All

WOD for Saturday 241207

“Elf on the Shelf” 8 rounds 2 rope climbs 20 deadlifts 155/115 100ft single DB OH lunge 50/35 -rest 3 mins- 1,000m row 40 HSPU 1,000m row...

WOD for Friday 241206

“MINIONS ASSEMBLE” 4 sets 12 GHD Sit Ups (Or V-Ups) 6 Bar Muscle Ups (Or 12 Chest to Bar) 6 Squat Snatch (135/95) 12 GHD Sit Ups...

WOD for Thursday 241205

“LIGHTBULB!” 15:00 AMRAP 1-2-3-4-5-6. . . 50’ Shuttle Run(s) Wall Walk(s) STRENGTH 12 min EMOM Odd min- :30 sec plank Even min...

bottom of page