top of page
Search
  • Writer's pictureCoach Rob

WOD for Friday 190503


Choice of WOD’s Today!!

LUCKY SEVENS

5 Rounds: 7 DB Clusters (50's/35's) 5/3 Bar Muscle-Ups 

         -or-

CFG OAGQ1 19

3 rounds of time of: 15 deadlifts, 225 lb. 35 overhead squats, 75 lb. 90 double-unders Time cap: 15 minutes 

STRENGTH

Deadlifts 

Push-ups


21 views0 comments

Recent Posts

See All

WOD for Monday 240422

LYCHEE 7 min AMRAP 7 Box Jumps 24/20 7 Toes-to-Bar STRENGTH Pull-up efficiency Now is a great time to work on form and efficiency in whatever pull-up option you plan to use when we do full Murph in 5

WOD for Saturday 250420

3 NINJAS Teams of 3 300/240 Bike 300/240 Row -Rest 5 mins- 30-24-15* Thrusters 95/65 C2B Pull-ups *Start each round of thrusters with 400m sled drag (3x45’s/2x45’s) *1 member of the trio must be in a

WOD for Friday 240419

MELMAN AMRAP 7 Minutes 1000m Row In remaining time: Max reps Strict Handstand Push Ups -rest 5 minutes- AMRAP 7 Minutes 1000m Row In remaining time: Max reps Strict Ring Dips -rest 5 minutes- AMRAP 7

bottom of page