top of page
Search
  • Writer's pictureCoach Rob

WOD for Saturday 190126


Bird in a Pie

For Time complete:

 One of the following: 

       1 Mile Run

             or

       2000M Row

             or

       150 KB Swings (24/16kg)

 And Then:

       10 Rope Climbs

       50 Clean and Jerks (135/95)


11 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