Search
  • Coach Rob

WOD for Friday 181109


MAKE 7-UP YOURS

In an 18:00 Clock... 5 Round Buy-In   200 Meter Run/250 Meter Row   10 Overhead Squats (95/65)

Then With Time Remaining, Max Rounds:   5 Chest to Bar Pull-Ups   7 Kipping Handstand Pushups   21 Air Squats 

*score is rounds plus reps (buy-in rounds do not count toward total score. 

STRENGTH

Clean and Jerk Complex


30 views0 comments

Recent Posts

See All

ICEMAN 3 Sets 10 Front Squat (185/125) 25 Chest to Bar Pull Ups 5 Thruster (185/125) -Rest 3 minutes between sets- Hey! Don’t worry! I’ve got your back; there will be some other choices available for

ROOSTER For Time: 40 Dumbbell Snatches (50/35) 30 Wall Balls (30/20) 20 Bar Muscle Ups 30 Wall Balls (30/20) 40 Dumbbell Snatches (50/35) Strength Push Press

MAVERICK AND GOOSE 3 Sets (1 set every 10 minutes) 12/10 Calorie Echo Bike 12 Burpee Box Jump Overs (30/24) 12/10 Calorie Echo Bike 9 Burpee Box Jump Overs (30/24) 12/10 Calorie Echo Bike 6 Burpee Box