top of page
Search
  • Coach Rob

WOD for Friday 220527

THE FLYING DUTCHMAN

Team of 2

3 Sets:

15 synchro toes to bar

60 double under (each at the same time)

15 synchro bar facing burpee

60 double under (each at the same time)

15 Strict Pull Ups (split)

-Rest 3 minutes b/t sets-


*Individual Version:

3 Sets:

15 Toes-to-Bar

60 Double Under

15 Bar Facing Burpee

60 Double Under

10 Strict Pull-Up

-Rest 3 Minutes between sets-



92 views0 comments

Recent Posts

See All

8:30 CLASS BARBECUE SAUCE 1200/1000m Row 10Bar Muscle-Ups OR 20 Ring Rows 60 GHD Sit-Ups OR 90AbMAt Sit-Ups 20 Clean & Jerk 135/95 30 HSPU 60 Deadlift 225/165 30 HSPU 20 C&J 60 GHD OR 150 AbMAt Sit-up

BMW 75 Double Unders 15 Front Squats (155/105) 150 Double Unders 15 Front Squats (155/105) 75 Double Unders STRENGTH Push Jerk

VOLKSWAGEN 12 minute EMOM 200/175m Row -rest 1 minute- 6 Minute EMOM 6 Power Snatches (135/95) -rest 1 minute- 6 Minute EMOM 6 Power Clean and Jerks (135/95) STRENGTH Accessory Work

bottom of page