WOD for Saturday 221008
- Coach Michelle
- Oct 7, 2022
- 1 min read
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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