top of page
Search
  • Writer's pictureCoach Rob

WOD for Saturday 240511

8:30 a.m. Crossfit

“SORRY BOUT’ THAT”

Teams of 2

3 rounds

200m Double KB farmer carry (70’s/53’s)

10 Overhead squats 115/75


-rest 2 mins-


3 rounds

75 Double Unders (each)

20 Push Press @ 55% 1RM -OR- 12 HSPU

20 Pull-ups


-Rest 2 mins-


3 Rounds

45 AbMat Sit-ups -OR- 30 GHD Sit-ups

30 Calorie Echo Bike




6:30 am Comp Class

“SORRY BOUT’ THAT”

Teams of 2

5 rounds

  200m Double KB farmer carry (70’s/53’s)

  10 Overhead squats 155/115


-rest 3 mins-


5 rounds

  75 Double Unders (each)

  12 Strict HSPU

  20 Pull-ups


-Rest 3 mins-


5 Rounds

  30 GHD Sit-ups

  30 Calorie Echo Bike

55 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