top of page
Search
  • Writer's pictureCoach Rob
    • May 6, 2018
    • 1 min read

WOD for Monday 180507


Flipping Flippers

In Teams of Three with 2 flipping tires while the third runs, each person completes:

100M Run

100M Row 

200M Run

200M Row

400M Run 

400M Row

For total time and # tire flips 


18 views0 comments

Recent Posts

See All

CUSTER 20/15 Calorie Echo Bike 15 Handstand Push Ups 10 Deadlifts (225/155) -rest 3:00- 20/15 Calorie Echo Bike 5 Strict Handstand Push Ups 20 Deadlifts (225/155) 5 Strict Handstand Push Ups Rest 3:00

LUCY 3 sets AMRAP 5 Minutes 2 Power Clean (165/125) 4 Burpee Pull Ups 6 Box Jump/Step Down (30/24) 8 Wall Ball (20/14) (11/10ft) 10 Push Ups -rest 3 minutes between sets- STRENGTH 1 Front Squat + 1 Pu

Saturday is our in-house competition....Here are some details Doors will Open at 6:00 am. If you want to work out but can't stay for the competition, you are welcome to come and get it done. Set-up

bottom of page