top of page
Search
  • Writer's pictureCoach Rob

WOD for Saturday 210821


CrossFit CLASS 8:30 AM


A PINCH - TO2

10 min AMRAP

40 Wall Balls 20/16

200m farmers carry 50’s/35’s


-Rest 5 min-


10 min AMRAP

30 HSPU

30 ABMAT sit-ups


-Rest 5 mins-


10 min AMRAP

Max bike calories

7 burpees for every switchu

 

COMP CLASS 6:30 AM


ZERO SUGAR - TO2

10 min AMRAP

10 sandbag cleans 150/100/70

200m farmers carry 50’s/35’s


-Rest 5 mins-


10 Min AMRAP

30 HSPU

30 GHD or Weighted abmat sit up


-Rest 5 mins-


10 Min AMRAP

100m double KB front rack lunge 53/35

100 double unders each


-Rest 5 mins-

10 min AMRAP

Max bike calories

10 burpees for every switch

59 views0 comments

Recent Posts

See All

WOD for Friday 240712

THE BALLAD OF SONGBIRDS AND SNAKES 5 Rounds 7 Overhead Squats (115/80) 11 Toes to Bar Strength 1-2-3-4-5-6-7-8-9-10 Unbroken Strict Pull Up 1-2-3-4-5-6-7-8-9-10 Unbroken Strict Ring (OR Bar) Dips *Res

WOD for Thursday 240711

"MAY THE ODDS FOREVER BE IN YOUR FAVOR" For Time 30 Power Clean & Jerk (155/115) -straight into- 1-2-3-4-5 Rope Climbs 35-25-15-10-5 GHD Sit Ups **scale to AbMat sit-ups 50-40-30-20-10 Strength 3 roun

WOD for Wednesday 240710

MOCKINGJAY 10-9-8-7-6-5-4-3-2-1 Burpee Dumbbell Deadlift (2x50s/35s) *30 Double Unders after each set Strength Build up to a Heavy Shoulder Press 10-12 minutes

Comments


bottom of page