top of page
Search
  • Coach Rob

WOD for Friday 190809


BLOCKBUSTER

AMRAP 5: Buy-In: 400 M Run or 500 M Row  Max Rounds of "The Chief" (135/95) Rest 5 Minutes AMRAP 5: Buy-In: 300 M Run or 350 M Row Max Rounds of "The Chief" (155/105) Rest 5 Minutes AMRAP 5: Buy-In: 200 M Run or 200 M Row Max Rounds of "The Chief" (175/125) 

**************************

Chief = 3 PowerCleans 

              6 Push-UPS

              9 Air Squats 

**************************

STRENGTH

Touch and Go Power Cleans

Warmup Sets 3-5 Sets of 5-7 Reps @ Lighter Weights Working Sets Take 2-4 Attempts @ Heavier Sets of 10 


54 views0 comments

Recent Posts

See All

MR. FEENY AMRAP 18 Minutes 18 Alternating Dumbbell Hang Clean and Jerk (50/35) 18 Dumbbell Facing Burpee 18 Toes to Bar STRENGTH Snatch

CORY AND TOPANGA Row 5 sets 500m Row -rest 1 minute between sets- -rest 3 minutes- 5 sets: 10 x 25ft Shuttle Runs -rest 30 seconds between sets- STRENGTH Clean Deadlift

bottom of page