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  • Writer's pictureCoach Rob

WOD for Saturday 221008

6:30 am Class

SPLAT - Teams of 3

10 min AMRAP

20 OHS 115/85

20 pull-ups

-1 partner is always running 400m

-Rest 5 min-

10 min AMRAP

10 Bar Muscle Ups

20 WB 30/20

-1 partner is always on the echo bike

-Rest 5 min-

10 min AMRAP

20 HSPU

20 Ring Dips

20 GHD Sit-ups

-Rest 5 min-

10 min to establish a max bear complex

Power Clean

Front Squat

Push Press

Back Squat

Push Press


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8:30 am Class

SPLAT - Teams of 3

8 min AMRAP

12 OHS 95/65

12 pull-ups

-1 partner is always running 200m

-Rest 3 min-

8 min AMRAP

6 Bar Muscle Ups or 12 Ring Rows

12 WB 20/14

-1 partner is always on the echo bike

-Rest 3 min-

8 min AMRAP

20 Push Press (6.5 RPE 1RM)

10 Ring Dips

20 AbMAt Sit-ups or 15 GHD Sit-ups

-Rest 3 min-

8 min to establish a max bear complex

Power Clean

Front Squat

Push Press

Back Squat

Push Press

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