top of page
Search
  • Writer's pictureCoach Rob
    • Nov 15, 2018
    • 1 min read

WOD for Friday 181116


SMOOTH CRIMINAL

AMRAP 15: 

60 Double-Unders 30 Wallballs (20/14) Females to a 9' Target 15 Deadlifts (245/185) 


17 views0 comments

Recent Posts

See All

BAKED POTATO AMRAP 20 Minutes 16/13 Calorie Echo Bike 20/16 Calorie Row 200m Run -at 20 minutes- 40/32 Calorie Echo Bike 50/40 Calorie Row 500m Run STRENGTH 1 Hang Snatch Pull + 2 Hang Pause Power Sna

Potato Chips 5 sets: 2 Rounds 50ft Dumbbell Walking Lunge (35/20) 25ft Handstand Walk -rest 1:1 b/t sets- Set 1: Single arm overhead lunge (right) Set 2: Single arm overhead lunge - other arm (left) S

bottom of page