top of page
Search
  • Writer's pictureCoach Rob

WOD for Monday 231030

PUMPKIN PIE

10:00 AMRAP

2-4-6-8-10…..

Dumbbell Front Squats (50s/35s)

8 Ring Push Ups (Or Dumbbell Push Ups)


STRENGTH

3 Back Squat @ 6/10 RPE

3 Back Squat @ 7/10 RPE

2 Back Squat @ 8/10 RPE

2 Back Squat @ 9/10 RPE

1 Back Squat @ 10/10 RPE

1 Back Squat @ 8/10 RPE

1 Back Squat @ 9/10

82 views0 comments

Recent Posts

See All

WOD for Saturday 240518

DNR Teams of 2 11 Min AMRAP 200m Run 30 Bench Press 135/95 10 Pull-ups -rest 3 mins- 11 Min AMRAP 30 DU Each (60 singles) 40 ABMAT or 20 GHD Sit-ups 3 Frenchy Pull-ups or 10 BMU -rest 3 mins- 11 Min A

WOD For Friday 240517

“THAT’S MY SECRET CAPTAIN, I’M ALWAYS ANGRY” 8 sets (1 set every 3 minutes) 14/12 Calorie Echo Bike 14 Jumping Split Lunges (total) 7 Front Squats (135/95) Strength Back Squats 20 Back Squat @ 5/10 RP

WOD for Thursday 240516

CFAGSF 24.4 30 Power Cleans 115/75 30 Toes-to-Bar 30 Thrusters 115/75 -OR- BARBARA 5 sets: 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Air Squats -rest 2:00 between sets- 30 min time cap Strength Deadlifts

Comments


bottom of page