top of page
Search
  • Writer's pictureCoach Rob
    • Sep 20, 2019
    • 1 min read

WOD for Saturday 190921


for those team players:

MIGHTY DUCKS (Team Version)

Teams of 3 For Time (30 Minute Cap): 60 Clean and Jerks (135/95) 400 Meter Team Run 10 Rope Climbs 400 Meter Team Run 100 Barbell Facing Burpees 400 Meter Team Run 10 Rope Climbs 400 Meter Team Run 60 Clean and Jerks (135/95) 

and for those that don’t play well with others:

MIGHTY DUCKS (Individual Version)

For Time: 20 Clean and Jerks (135/95) 400 Meter Run 5 Rope Climbs 400 Meter Run 50 Bar Facing Burpees 400 Meter Run 5 Rope Climbs 400 Meter Run 20 Clean and Jerks (135/95) 


33 views0 comments

Recent Posts

See All

BIG BIRD AMRAP 10 Minutes 5 L Pull-ups OR 5 Pull-ups + 5 Knee-ups 3 Wall -Ups OR 25ft Handstand Walk Strength Power Snatch

SESAME STREET 25/20 Calorie Echo Bike OR 500/400m Row -into- 42-30-18 Wall Balls (20/14) V Ups OR GHD Sit-ups -into- 25/20 Calorie Echo Bike OR 500/400m Row Strength Deep in the hole Front Squats

Western Kentucky Teams of 2 4 rounds 400m run together 8-6-4-2 rope climbs 3 rounds 30 Wallballs 30/20 30 clean and jerks 135/95 2 rounds 40 cal bike 40 GHD 40 Pull-ups

bottom of page