Search
  • Coach Rob

WOD For Saturday 210327


10:38 pm. Ahhhh Rehab

Couple of things:

1. Make sure you rehab your body after that 21.3/21.4 party you had yesterday. Eat, drink (a lot), keep moving and be proud of what you did! I continue to be inspired by each of you! So many firsts! So many great performances! My hat is off to you! Come and get a WOD on tomorrow... it will help clear your body of lactic acid and speed recovery. 2. For all those that did the Open, make sure you grab a shaker bottle and a bag of popcorn. 3. Thanks to all that helped judge, provided food/treats, cheered, or even just showed up! We couldn’t have done it without you! 4. Lastly, Did I say come and work out tomorrow? Yes, do it! Even if you are coming in to mobilize and/or to go light and at a recovery pace...just get out of bed and do it! See you there!!


"TSIV3”

5 Rounds:

AMRAP 4:

30/20 Calorie Row

30 Shuttle Sprints (10 Meters)

Max Calories Bike


Rest 4 Minutes Between Rounds


73 views0 comments

Recent Posts

See All

WOD for Wednesday 211208

UGLY CHRISTMAS SWEATER For time: 30 Devils Press (50’s/35’s) 300’ DB Walking Lunges (50’s/35’s) 90 Burpee Box Jump Overs (24/20) *Partition Reps as desired

WOD for Tuesday 211207

HOT COCOA 3 Sets (1 Set every 8 Minutes) 4 Rounds 15/12 Cal Row 10 Shuttle Sprints (10 meter)* *may substitute a single 600m run for all of the Shuttle Sprints per round

WOD for MONDAY 211206

WINTER WONDERLAND 21-15-9 Front Squat 135/95 Toes-to-Bar -At 14:00- 12-9-6 Shoulders to Overhead 135/95 Bar Muscle-Up