top of page
Search
  • Writer's pictureCoach Rob
    • May 3, 2018
    • 1 min read

WOD for Friday 180504


"SHIP your MATE” AMRAP 20: 200 Meter Run 20/14 Calorie Row (35 SDHP 95/65) 2 Rounds of Candy 1 Round of Candy = 3 HSPU, 10 Pushups, 15 Air Squats. 

Strength/Skill - Overhead Squat


18 views0 comments

Recent Posts

See All

BIG BIRD AMRAP 10 Minutes 5 L Pull-ups OR 5 Pull-ups + 5 Knee-ups 3 Wall -Ups OR 25ft Handstand Walk Strength Power Snatch

SESAME STREET 25/20 Calorie Echo Bike OR 500/400m Row -into- 42-30-18 Wall Balls (20/14) V Ups OR GHD Sit-ups -into- 25/20 Calorie Echo Bike OR 500/400m Row Strength Deep in the hole Front Squats

Western Kentucky Teams of 2 4 rounds 400m run together 8-6-4-2 rope climbs 3 rounds 30 Wallballs 30/20 30 clean and jerks 135/95 2 rounds 40 cal bike 40 GHD 40 Pull-ups

bottom of page