top of page
Search
  • Writer's pictureCoach Rob

WOD for Friday 231013

CUPCAKE WARS

2:00 Amrap (6 sets)

20/15 Calorie Echo

Max Distance Farmers Carry

(DBs 70s/50s)(Or Kettlebells (70s/53s)

-Rest 1:00 Between sets-


-OR-


2 sets:

2 Rounds

15 Overhead Squats (95/65)

10 Box Jumps (24/20) (no rebound)

5 Bar Muscle Ups

-rest 3:00 b/t sets-


STRENGTH

3 Tempo Back Squat @ 7/10 RPE

3 Tempo Back Squat @ 7/10 RPE

3 Tempo Back Squat @ 7/10 RPE

3 Tempo Back Squat @ 7/10 RPE

3 Tempo Back Squat @ 7/10 RPE

96 views0 comments

Recent Posts

See All

WOD for Wednesday 240417

KING JULIAN 5-4-3-2-1 minute Max Distance Run/Bike/Row -Rest 1:00 Between sets- Strength Advanced: EMOM8: Ring Muscle Ups * Choose a number (1-5) based on your level that is a repeatable, unbroken set

WOD for Tuesday 240416

ALEX AND MARTY 15-12-9-6-3 Devil Press (2x50/35) 45-36-27-18-9 Sit Ups (30-24-18-12-6 GHD Sit Ups) Strength 8 Tempo Romanian Deadlift @65-72.5% 8 Tempo Romanian Deadlift @65-72.5% 8 Tempo Romanian Dea

WOD for Monday 240415

MADAGASCAR 25/20 Calorie Row 15 Toes to bar 3 Power Cleans (225/155) -Rest 2 minutes- 20/16 Calorie Row 10 Chest to bar Pull Ups 3 Power Cleans (225/155) -Rest 2 minutes- 15/12 Calorie Row 5 Ring Musc

Comentários


bottom of page