Search
  • Coach Rob

WOD for Monday 201123


If you’re going to go, go hard


CHASING WATERFALLS

4 Rounds for time:

30/25 Cal Row

30 Wall Balls 20/14

30 Alt DB Power Snatches 50/35


If you want to go a bit harder you can do this version:

RX+

3 Rounds for time:

40 Wallballs 30/20

33/26 Calorie Echo

10 Single Arm Devils Presses 70/55



115 views0 comments

Recent Posts

See All

ICEMAN 3 Sets 10 Front Squat (185/125) 25 Chest to Bar Pull Ups 5 Thruster (185/125) -Rest 3 minutes between sets- Hey! Don’t worry! I’ve got your back; there will be some other choices available for

ROOSTER For Time: 40 Dumbbell Snatches (50/35) 30 Wall Balls (30/20) 20 Bar Muscle Ups 30 Wall Balls (30/20) 40 Dumbbell Snatches (50/35) Strength Push Press

MAVERICK AND GOOSE 3 Sets (1 set every 10 minutes) 12/10 Calorie Echo Bike 12 Burpee Box Jump Overs (30/24) 12/10 Calorie Echo Bike 9 Burpee Box Jump Overs (30/24) 12/10 Calorie Echo Bike 6 Burpee Box