Search
  • Coach Rob

WOD for Friday 190419


VADER

3 Rounds: 24/20 Calorie Row 21 Wallballs 20/16 18 Alternating Dumbbell Snatches 15 Lateral Burpees over Rower Rx Dumbbell - 50/35 

STRENGTH

HSPU CONDITIONING

2 min AMRAP

  3 KB Swings, 25’ HS Walk

  6 KB Swings, 25’ HS Walk

 ...add 3 kbs each round until 2 min up

Rest 2:00

3 min AMRAP

  3 KB Swings, 25’ HS Walk

  6 KB Swings, 25’ HS Walk

...add 3 kbs each round until 3 min up

KB-32/24kg


32 views0 comments

Recent Posts

See All

LEMON MERINGUE PIE 25’ Handstand Walk 15 Squat Cleans (135/95) 25’ Handstand Walk 20 Chest to Bar Pull Ups -at 4 minutes- 25’ Handstand Walk 10 Squat Cleans (185/125) 25’ Handstand Walk 20 Chest to Ba

CHERRY PIE 3 sets 21-15-9//16-12-8 Calorie Row 15-12-9 Burpees -Rest 1:1 between sets- Strength Snatch

We program some pretty intense workouts. Each of you have different capacities. Some of you are super strong and some of you have engines that can go and go. Some of you have a great combination of