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  • Writer's pictureCoach Rob

WOD for Saturday 230114

8:30 Class

“Pippity poppity give me the zoppity”

In teams of 2

6 min AMRAP

1 hang squat clean

1 Pull-ups

2 hang squat clean

2 Pull-ups

…etc

115/75


-REQUIRED 3 MIN REST-


6 min AMRAP

1 hang squat snatch

1 T2B

2 hang squat snatch

2 T2B

…etc

95/65


THE TWO 8 MINUTE AMRAPS MUST BE DONE BACK TO BACK.


8 Rounds (you go I go)

8 cal bike

4 wall walks


6 rounds

6 Ring Dips

6 Ring Rows

50' Single DB over head lunge 50/35



6:30 Comp Class

“Pippity poppity give me the zoppity”

In teams of 2

8 min AMRAP

1 hang squat clean

1 c2b

2 hang squat clean

2 c2b

…etc

135/95


-REQUIRED 4 MIN REST-


8 min AMRAP

1 hang squat snatch

1 T2B

2 hang squat snatch

2 T2B

…etc

115/75


THE TWO 8 MINUTE AMRAPS MUST BE DONE BACK TO BACK.


10 Rounds (you go I go)

10 cal bike

5 wall walks


6 rounds

6 RMU

100ft Single DB over head lunge 50/35


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