top of page
Search
  • Writer's pictureCoach Rob

WOD for Saturday 230304

Just a reminder, if you still need to do 23.3 of the Open, please let a coach know when you arrive to any class so we can get you taken care of.


THE SNAKE, THE RAT AND THE CICADA

TO2

8:30 am Class

50-40-30

KB Swings 55/35

4-3-2

Rope Climbs


3 Rounds

30 Cal Echo Bike

100&' Single KB OH Lunge

40 Split Jumps

3 Rounds

30 GHD Sit-ups or 45AbMAt Sit-ups

30 Wallballs 30/20

10 BMU or 30 Pull-ups



6:30 am Class go

50-40-30

KB Swings 55/35

8-6-4

Rope Climbs


3 Rounds

40 Cal Echo Bike

200' Single KB OH Lunge

20 Pistols or 50 Split Jumps


3 Rounds

60 GHD Sit-ups or 90 AbMAt Sit-ups

30 Wallballs 30/20

10 BMU or 30 Pull-ups

63 views0 comments

Recent Posts

See All

WOD for Monday 240422

LYCHEE 7 min AMRAP 7 Box Jumps 24/20 7 Toes-to-Bar STRENGTH Pull-up efficiency Now is a great time to work on form and efficiency in whatever pull-up option you plan to use when we do full Murph in 5

WOD for Saturday 250420

3 NINJAS Teams of 3 300/240 Bike 300/240 Row -Rest 5 mins- 30-24-15* Thrusters 95/65 C2B Pull-ups *Start each round of thrusters with 400m sled drag (3x45’s/2x45’s) *1 member of the trio must be in a

Comments


bottom of page