top of page
Search
  • Writer's pictureCoach Rob
    • Oct 9, 2020
    • 1 min read

WOD for Saturday 201010

8:30 Session

Sweep Streeter - 20 min AMRAP

9-12-15-18...adding 3 reps per round until time expires

Front Squats (135/95)

200m Run

CTB Pull-Ups

200m Run


6:30 Comp

Fly In Your Soup

In Teams of 3

Echo Bike 600/480 cal or 20,000/16,000m Row

*One member bikes, one member rests and one

member completes a round of the following:

3 Power Snatches 155/105

4 Overhead Squats

5 Bar Muscle-Ups


*when one member completes a round all members move to next station

*score is time to complete bike/row and rounds plus reps completed

The rest is a surprise!


45 views0 comments

Recent Posts

See All

Come refine your Toes-to-bar and GHD skills TUESDAY NIGHT at 6:30! All levels will be able to make progress!

GRITTY 2 Rounds 10:00 AMRAP 2-4-6-8-10… Row (calories) Bike (calories) Burpees (reps) Rest 3:00 between rounds Score is total calories + reps STRENGTH 3x (Pause Power Snatch STRAIGHT INTO overhead squ

Come for Murph AND some Breakfast! It'll be a great WOD, for a great purpose, followed by something to eat to help get you back on track for the day. Schedule: 7 a.m. class 9 a.m. class MURPH 1 mile r

bottom of page