top of page
Search
  • Writer's pictureCoach Rob

WOD for Saturday 191221


In teams of 3:

90 bike calories “buy in” 

100 pull-ups 90 KB swings 32/26 80-T2R 70-DB hang Clean 55/45 60-wallballs 30/20 50-double unders(each) 40-burpee box overs 30-strict HSPU 20-bench press 155/105 (each) 10-rope climbs

90 Calorie Bike “Cash out” 


19 views0 comments

Recent Posts

See All

ASIAN ZING 100 Double Unders 40 Wall Balls (20/14) 100 Double Unders 30 Wall Balls (20/14) 100 Double Unders 20 Wall Balls (20/14) STRENGTH Shoulder Press - Heavy 10 rep (10-12 minutes) Rest a little

HONEY BBQ AMRAP 20 Minutes 200m Run 20 Toes to Bar 20 Push Press (115/80) 200m Run 20 V Ups 20 Push Ups STRENGTH 18 Front Rack Barbell Walking Lunge Steps @ 6/10 RPE 18 Front Rack Barbell Walking Lung

PARMESAN GARLIC 21 Minute EMOM Minute 1: 20/16 Calorie Row Minute 2: 10 Burpees Minute 3: Rest STRENGTH 3 Snatch Push Press @ 6/10 RPE 3 Snatch Push Press @ 6.5/10 RPE 3 Snatch Push Press @ 7/10 RPE 3

bottom of page