top of page
Search
  • Writer's pictureCoach Rob
    • Sep 30, 2022
    • 1 min read

WOD for a Saturday 221001

6:30 am Comp Class

IMAGINARY PIE - Teams of 2


Buy-in - 600 Double Unders


42-30-18

Calorie Echo Bike

Handstand Push Ups


42-30-18

Calorie Echo Bike

Back Squats (135/95)


42-30-18

Calorie Row

Push Press (95/65)


42-30-18

Calorie Row

Wall Balls (30/20)


Cash-out - 150 Synchro Split Jumps (75 each)


8:30 am Class


IMAGINARY PIE - Teams of 2


30-20-10

Calorie Echo Bike

Handstand Push-ups


30-20-10

Calorie Echo

Back Squats (115/75)


30-20-10

Calorie Row

Wall Balls (30/20)


Cash-out - 100 Synchro Split Jumps (50 each)


*20 minute time Cap


85 views0 comments

Recent Posts

See All

Come refine your Toes-to-bar and GHD skills TUESDAY NIGHT at 6:30! All levels will be able to make progress!

GRITTY 2 Rounds 10:00 AMRAP 2-4-6-8-10… Row (calories) Bike (calories) Burpees (reps) Rest 3:00 between rounds Score is total calories + reps STRENGTH 3x (Pause Power Snatch STRAIGHT INTO overhead squ

Come for Murph AND some Breakfast! It'll be a great WOD, for a great purpose, followed by something to eat to help get you back on track for the day. Schedule: 7 a.m. class 9 a.m. class MURPH 1 mile r

bottom of page