top of page
Search
  • Writer's pictureCoach Rob

WOD for Monday 230213

HOT DOGS AND FRIESpop

5 rounds

12 Kettlebell Swings (53/35)

12 Kettlebell Goblet Squats (53/35)

60 Double Unders

-OR-

CHEESE FRIES

4 sets (perform at 0:00, 4:00, 8:00, and 12:00)

5 Bar Muscle Ups

10 Chest to Bar Pull Ups

15/12 Calorie Echo Bike

-rest until 2:00, 6:00, 10:00, and 14:00-

15/12 Calorie Echo Bike

10 Chest to Bar Pull Ups

5 Bar Muscle Ups

-Rest as needed-

3 sets (1 set every 3 minutes)

10/8 Calories (Sprint)

-into-

3 sets (1 set every 4 minutes)

30/24 Calories (fast)


Strength

Tempo Back Squats

93 views0 comments

Recent Posts

See All

ASIAN ZING 100 Double Unders 40 Wall Balls (20/14) 100 Double Unders 30 Wall Balls (20/14) 100 Double Unders 20 Wall Balls (20/14) STRENGTH Shoulder Press - Heavy 10 rep (10-12 minutes) Rest a little

HONEY BBQ AMRAP 20 Minutes 200m Run 20 Toes to Bar 20 Push Press (115/80) 200m Run 20 V Ups 20 Push Ups STRENGTH 18 Front Rack Barbell Walking Lunge Steps @ 6/10 RPE 18 Front Rack Barbell Walking Lung

PARMESAN GARLIC 21 Minute EMOM Minute 1: 20/16 Calorie Row Minute 2: 10 Burpees Minute 3: Rest STRENGTH 3 Snatch Push Press @ 6/10 RPE 3 Snatch Push Press @ 6.5/10 RPE 3 Snatch Push Press @ 7/10 RPE 3

bottom of page