top of page
Search
  • Writer's pictureCoach Rob

WOD for Monday 211018

SPONGEBOB SQUAREPANTS SQUARED

For time:

20 Burpee Box Jump Overs (24"/20")

25/20 Calorie Row

30 Snatch (95/65)

25/20 Calorie Row

20 Burpee Box Jump Overs (24"/20")


At 10:00 mark


5 Minutes to establish the following complex:

Squat Snatch + Hang Squat Snatch + Overhead Squat


At 15:00 mark


20 Squat Jumps

10/8 Calorie Row

10 Snatch (115/85)

10/8 Calorie Row

20 Squat Jumps

112 views0 comments

Recent Posts

See All

Working on: Overhead, Front and Back Squats Come and become more proficient at these essential movements!

LORD KRYLAR 10 rounds 7 Power Cleans (135/95) 10 Push Ups (Feet on box or Ring) STRENGTH C&J

We are a couple of weeks removed from the Open. For most, the Open proves to be an eye opener. There are different ways we can react; a lot of things we can potentially learn from the experience. It

bottom of page