Search
  • Coach Rob

WOD for Saturday 210410


8:30 a.m. CrossFit

Partner WOD

25 Minute AMRAP

50 Wall Balls 20/14

50 Calorie row

50 Push Jerk 95/65

50 Double Unders (each) or 75 Singles (each)

6:30 a.m. Comp Class

Partner WOD

120 Wall Balls 20/16

120 Calorie Row

Rest 3 minutes

3 Rounds

15 Strict HSPU

15 DB Hang cleans 50's/35's

50 Double Unders (each)

Rest 1 Minute

3 Rounds

15 HSPU

15 DB Shoulder-to-Overhead 50's/35's

50 Double Unders (each)

Rest 3 Minutes

120 Calorie Row

120 Wall Balls 20/16

82 views0 comments

Recent Posts

See All

WOD for Saturday 210515

SHELL-SHOCKED In Teams of 2: 800M Run with Teammate 20 Tire Flips (back and forth) 40 Synchro Air Squats 40 Toes-to-Bar 600M Run with Teammate 15 Tire Flips (back and forth) 30 Synchro Air Squats 30 T

WOD For Friday 210514

UNDERDOG For time 50 Double-Unders 20 OHS 135/95 50 Double-Unders 35/25 Calorie Row 50 Double-Unders 50 CTB Pull-Ups 50 Double-Unders 35/25 Calorie Row 50 Double-Unders 20 OHS 135/95

WOD for Thursday 210513

BEDLAM For Time: 400M Run 21 Pull-Ups 14/10 Push-Ups 400M Run 18 Pull-Ups 14/10 Push-Ups 400M Run 15 Pull-Ups 14/10 Push-Ups 400M Run 12 Pull-Ups 14/10 Push-Ups 400M Run 9 Pull-Ups 14/10 Push-Ups *20