top of page
Search
  • Writer's pictureCoach Rob

WOD for Saturday 211009

ALTERED STATE - Teams of 2

8:30 am Class

Buy in

60 Calorie Row

6 Rope Climbs


30-20-10

Power cleans 135/95

HSPU


30-20-10

Snatches 115/75

Bar Facing burpees


30-20-10

Wallballs 20/16

Pull-ups


Cash out

60 cal bike

100’ Seated Sled Pull 135/95


6:30 am Comp class

Buy in

100 cal Row

10 Rope Climbs


30-20-10

Power cleans 155/105

HSPU


30-20-10

Snatches 135/95

Bar Facing burpees


30-20-10

Wallballs 30/20

Pull-ups


Cash out

100 Calorie Echo

150ft Handstand Walk

75 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