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  • Writer's pictureCoach Rob

WOD for Saturday 250106


“D&A”

Teams of 2

40-30-20-10

  KB Swings 53/35

10-20-30-40

  Calorie Row


-rest 3 mins-


5 Rounds

  40 GHD or 60 AbMAt sit-ups

  40 Double Unders Each

  12 Clean and Jerks 115/75


-rest 3 mins-


10-8-6-4-2

  Ring Rows

 25' Sled Pull each after each set 185/145


“D&A”

Teams of 2

50-40-30-20-10

KB Swings 70/53

10-20-30-40-50

Calorie Row


-rest 3 mins-


5 Rounds

40 GHD

40 Double Unders Each

12 Clean and Jerks 135/95


-rest 3 mins-


10-8-6-4-2

Ring Muscle-Ups

*50 ft HSW after every round of RMU

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