top of page
Search
  • Coach Rob

WOD for Thursday 190221


PRE-GAME

3 rounds:

2:00 Light Bike, Row or Run

3 Strict Pull-Ups

6 Push-ups

9 KB Swings 24/20

12 Air Squats 

15 AbMat Sit-ups

Directly into:

3 Rounds:

2:00 Light Bike, Row or ski 

3 Deadlifts

3 Hang Power Cleans

3 Front Squats

3 Push Jerks

*Barbell load should be between 45-50% 1RM 

C&J

STRENGTH

Extended Coach led mobility or optional skill practice


45 views0 comments

Recent Posts

See All

8:30 CLASS BARBECUE SAUCE 1200/1000m Row 10Bar Muscle-Ups OR 20 Ring Rows 60 GHD Sit-Ups OR 90AbMAt Sit-Ups 20 Clean & Jerk 135/95 30 HSPU 60 Deadlift 225/165 30 HSPU 20 C&J 60 GHD OR 150 AbMAt Sit-up

BMW 75 Double Unders 15 Front Squats (155/105) 150 Double Unders 15 Front Squats (155/105) 75 Double Unders STRENGTH Push Jerk

VOLKSWAGEN 12 minute EMOM 200/175m Row -rest 1 minute- 6 Minute EMOM 6 Power Snatches (135/95) -rest 1 minute- 6 Minute EMOM 6 Power Clean and Jerks (135/95) STRENGTH Accessory Work

bottom of page