top of page
Search
  • Writer's pictureCoach Rob
    • Nov 13, 2020
    • 1 min read

WOD for Saturday 201114




CROSSFIT CLASS - 8:30 a.m.

POCKET FULL OF SUNSHINE

In teams of 2

7 min AMRAP

20 cal row

15 push-ups

-3 min rest-

7 min AMRAP

20 Cal bike

3 rope climbs

-3 min rest-

7 min AMRAP

200m run(together)

20 single arm DB clean and jerk 50/35

-3 min rest-

7 min AMRAP

20 front squats 95/65

15 BBJO

-3 min rest-

7 min AMRAP

30 abmat sit-ups

20 HSPU



COMP CLASS - 6:30 a.m.

POCKET FULL OF SUNSHINE

In teams of 2

10 min AMRAP

30 cal row

30 push-ups

-3 min rest-

10 min AMRAP

30 Cal bike

6 rope climbs

-3 min rest-

10 min AMRAP

200m run(together)

30 single arm DB clean and jerk 70/50

-3 min rest-

10 min AMRAP

30 front squats

30 BBJO

-3 min rest-

10 min AMRAP

30 abmat sit-ups

30 Strict HSPU







59 views0 comments

Recent Posts

See All

BIG BIRD AMRAP 10 Minutes 5 L Pull-ups OR 5 Pull-ups + 5 Knee-ups 3 Wall -Ups OR 25ft Handstand Walk Strength Power Snatch

SESAME STREET 25/20 Calorie Echo Bike OR 500/400m Row -into- 42-30-18 Wall Balls (20/14) V Ups OR GHD Sit-ups -into- 25/20 Calorie Echo Bike OR 500/400m Row Strength Deep in the hole Front Squats

Western Kentucky Teams of 2 4 rounds 400m run together 8-6-4-2 rope climbs 3 rounds 30 Wallballs 30/20 30 clean and jerks 135/95 2 rounds 40 cal bike 40 GHD 40 Pull-ups

bottom of page