Search
  • Coach Rob

WOD for Thursday 191017


Pre-Game 5:00 Row: Minutes 1+2 - Light Pace Minutes 3+4 - Moderate Pace Minute 5 - 85% Pace 2 Rounds: 5 Pausing Overhead Squats 75/55 250m Light Row/300M Run 5 Thrusters 75/55 20 AbMat Sit-Ups 2 Rounds of :30s at each station: Superman Rocks  Hollow Rocks  Overhead Circles Glute Bridges  5:00 Row: Minutes 1+2 - Light Pace Minutes 3+4 - Moderate Pace Minute 5 - 85% Pace 


{{count, number}} view{{count, number}} comment

Recent Posts

See All

ICEMAN 3 Sets 10 Front Squat (185/125) 25 Chest to Bar Pull Ups 5 Thruster (185/125) -Rest 3 minutes between sets- Hey! Don’t worry! I’ve got your back; there will be some other choices available for

ROOSTER For Time: 40 Dumbbell Snatches (50/35) 30 Wall Balls (30/20) 20 Bar Muscle Ups 30 Wall Balls (30/20) 40 Dumbbell Snatches (50/35) Strength Push Press

MAVERICK AND GOOSE 3 Sets (1 set every 10 minutes) 12/10 Calorie Echo Bike 12 Burpee Box Jump Overs (30/24) 12/10 Calorie Echo Bike 9 Burpee Box Jump Overs (30/24) 12/10 Calorie Echo Bike 6 Burpee Box