top of page
  • Writer's pictureCoach Rob

WOD for Wednesday 190731


5 Rounds

Every 4 Minutes: 3/2 Bar Muscle-ups 6 Toes to Bar 9 Deadlifts (225/155) 15/12 Calorie Row 


Tempo Deadlifts (performed at % of 1RM Clean weight)

7 sets of 1 rep, 7 sec ascent, 7 sec descent

Set 1: 40% Set 2: 45% Set 3: 50% Set 4: 55% Sets 5-7: 60% 

23 views0 comments

Recent Posts

See All

Working on: Overhead, Front and Back Squats Come and become more proficient at these essential movements!

LORD KRYLAR 10 rounds 7 Power Cleans (135/95) 10 Push Ups (Feet on box or Ring) STRENGTH C&J

We are a couple of weeks removed from the Open. For most, the Open proves to be an eye opener. There are different ways we can react; a lot of things we can potentially learn from the experience. It

bottom of page