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  • Writer's pictureCoach Rob

WOD for Monday 230213


5 rounds

12 Kettlebell Swings (53/35)

12 Kettlebell Goblet Squats (53/35)

60 Double Unders



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)


3 sets (1 set every 4 minutes)

30/24 Calories (fast)


Tempo Back Squats

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