top of page
Search
  • Writer's pictureCoach Rob
    • Jan 13, 2022
    • 1 min read

WOD for Friday 220114

DOC OCK

5 Rounds

25’ Handstand Walk or 50’ Bear Crawl

11 Deadlift (225/155)

25’ Handstand Walk or 50’ Bear Crawl

7 Bar Muscle-Ups or 14 Pull-ups


*scale

HSW to 50’ Bear Crawl

BMU’s to fewer or to 14 Pull-ups


92 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