top of page
Search
  • Writer's pictureCoach Rob

WOD for Saturday 230715

“Echelon" - Teams of 2

8:30 a.m. CrossFit - Rest 3 min b/t parts

Part A - scale to keep runs < 2 min each

400m run

-rest 3 mins-

400m run

-rest 2 mins-

400m run

-rest 1 min-

400m run

(These should be at 90+%)


Part B

2 rounds

30 WB 20/16

30 bike cals

4 rope climbs or 10 Ring Rows


Part C

20-18-16-14-12-10

  Bench press (increase every set)

  Barbell or DB curl (increase every set)

  Matador or box dips


Part D

2 rounds

  80 AbMAt Sit-ups

  40 cal row

  



6:30 a.m. Comp Class - Rest 3 min b/t parts

Part A

400m run

-rest 3 mins-

400m run

-rest 2 mins-

400m run

-rest 1 min-

400m run

(These should be at 90+%)


Part B

2 rounds

50 WB 30/20

50 bike cals

4 rope climbs


Part C

20-18-16-14-12-10

Bench press (increase every set)

Barbell or DB curl (increase every set)

Matador or box dips


Part D

2 rounds

50 GHD

50 cal row

200m farmers carry with double KB 53/35 (do 70/53 if you’re looking to show dominance)

50 views0 comments

Recent Posts

See All

WOD for Friday 240712

THE BALLAD OF SONGBIRDS AND SNAKES 5 Rounds 7 Overhead Squats (115/80) 11 Toes to Bar Strength 1-2-3-4-5-6-7-8-9-10 Unbroken Strict Pull Up 1-2-3-4-5-6-7-8-9-10 Unbroken Strict Ring (OR Bar) Dips *Res

WOD for Thursday 240711

"MAY THE ODDS FOREVER BE IN YOUR FAVOR" For Time 30 Power Clean & Jerk (155/115) -straight into- 1-2-3-4-5 Rope Climbs 35-25-15-10-5 GHD Sit Ups **scale to AbMat sit-ups 50-40-30-20-10 Strength 3 roun

WOD for Wednesday 240710

MOCKINGJAY 10-9-8-7-6-5-4-3-2-1 Burpee Dumbbell Deadlift (2x50s/35s) *30 Double Unders after each set Strength Build up to a Heavy Shoulder Press 10-12 minutes

Comments


bottom of page