Search
  • Coach Rob

WOD for Wednesday 190821


FRANK THE TANK

PART I

AMRAP 5: Buy-In: 50 Wall Balls (20/14)  AMRAP in Time Remaining: 12 Deadlifts (185/135) 12 Barbell Facing Burpees Rest 5 Minutes PART II

At 10:00 AMRAP 5: Buy-In: 35 Wall Balls (20/14) AMRAP in Time Remaining: 9 Deadlifts (225/155) 9 Barbell Facing Burpees Rest 5 Minutes PART III

At 20:00 AMRAP 5: Buy-In: 20 Wall Balls (20/14) AMRAP in Time Remaining: 6 Deadlifts (275/185) 6 Barbell Facing Burpees 

Three separate scores of total reps (Deadlifts + Barbell Facing Burpees) per part

STRENGTH

Handstand Walk Conditioning 5 Rounds, Not For Time: 250 Meter Row 40 Double Unders 30' Handstand Walk 


43 views0 comments

Recent Posts

See All

WOD for Wednesday 211208

UGLY CHRISTMAS SWEATER For time: 30 Devils Press (50’s/35’s) 300’ DB Walking Lunges (50’s/35’s) 90 Burpee Box Jump Overs (24/20) *Partition Reps as desired

WOD for Tuesday 211207

HOT COCOA 3 Sets (1 Set every 8 Minutes) 4 Rounds 15/12 Cal Row 10 Shuttle Sprints (10 meter)* *may substitute a single 600m run for all of the Shuttle Sprints per round

WOD for MONDAY 211206

WINTER WONDERLAND 21-15-9 Front Squat 135/95 Toes-to-Bar -At 14:00- 12-9-6 Shoulders to Overhead 135/95 Bar Muscle-Up