top of page
Search
  • Writer's pictureCoach Rob

WOD for Monday 240121

Updated: Jan 21

TONY STARK


15:00 AMRAP

50ft Overhead Dumbbell Walking Lunge (50/35) (right arm)

15 Toes to Bar

50ft Overhead Dumbbell Walking Lunge (50/35) (left arm)

15 Burpee over Dumbbell

15 Dumbbell Snatch (50/35)


* Scoring: every 5 feet of the lunge = 1 rep


-OR-


5 Sets


AMRAP 3 Minutes

250/200m Row

20 Box Jump Overs (24/20)

Odd Sets (1st, 3rd & 5th): Max Overhead Squats (115/80) in remaining time

Even Sets (2nd & 4th): Max Front Squats (115/80) in remaining time


-rest 3 minutes b/t sets-


STRENGTH

For Time: (2 Sets)


5 Squat Cleans @185/125# or 60-65%

4 Squat Cleans @ 205/145# or 68-70%

3 Squat Cleans @ 245/165# or 75-78%

2 Squat Cleans @ 275/185# or 80-85%

1 Squat Clean @ 315/205# or 88-90%


*Rest 3-5 Minutes between sets.


**Cycled or fast singles.

135 views0 comments

Recent Posts

See All

WOD for Friday 240223

6 days until the Open! OPEN 15.5 27-21-15-9 Calorie Row Thrusters (95/65) -OR- PRAISE YOU ANYWHERE 50 Double Unders 15 Front Squats (155/105) 100 Double Unders 15 Front Squats (155/105) 50 Double Unde

WOD for Thursday 240222

The OPEN is 7 Days Away!!! Sign up now if you haven't already done it! FLIGHT SIMULATOR For Time: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5: Unbroken Double Unders * Each set of double

WOD for Wednesday 240221

COUNT'EM AMRAP 18 Minutes 18 Alternating Dumbbell Hang Clean and Jerk (50/35) 18 Dumbbell Facing Burpee 18 Toes to Bar STRENGTH 10 sets of 3 Back Squats @67.5% of Heavy Single (Week 1) Complete a set

bottom of page