top of page
Search
  • Writer's pictureCoach Rob
    • Sep 16, 2018
    • 1 min read

WOD for Monday 180917


10 rounds for time of: 10 back squats. 135/95 100-m sprint Rest 30 seconds. 

***This is a sprint. Reduce weight so each set can be completed unbroken and still run hard


13 views0 comments

Recent Posts

See All

WOD for Monday 240422

LYCHEE 7 min AMRAP 7 Box Jumps 24/20 7 Toes-to-Bar STRENGTH Pull-up efficiency Now is a great time to work on form and efficiency in whatever pull-up option you plan to use when we do full Murph in 5

WOD for Saturday 250420

3 NINJAS Teams of 3 300/240 Bike 300/240 Row -Rest 5 mins- 30-24-15* Thrusters 95/65 C2B Pull-ups *Start each round of thrusters with 400m sled drag (3x45’s/2x45’s) *1 member of the trio must be in a

bottom of page