top of page
Search
  • Writer's pictureCoach Rob

WOD for Thursday 211014

DISCOUNTED BACON

7 min AMRAP

4-8-12-16-20…

Burpee Box Jump Overs 24/20

KB Swings 32/24

-Rest 2 minutes-


7 min AMRAP

4-8-12-16-20…

Calorie Row

X2 sit-ups or X1 GHD Sit-ups


-Rest 2 minutes-


7 min AMRAP

4-8-12-16-20…

Power Clean 185/125 (or Sandbag Clean 150/100)

10-20-30-40-50…

Double Unders (or 1.5x singles)

103 views0 comments

Recent Posts

See All

Come refine your Toes-to-bar and GHD skills TUESDAY NIGHT at 6:30! All levels will be able to make progress!

GRITTY 2 Rounds 10:00 AMRAP 2-4-6-8-10… Row (calories) Bike (calories) Burpees (reps) Rest 3:00 between rounds Score is total calories + reps STRENGTH 3x (Pause Power Snatch STRAIGHT INTO overhead squ

Come for Murph AND some Breakfast! It'll be a great WOD, for a great purpose, followed by something to eat to help get you back on track for the day. Schedule: 7 a.m. class 9 a.m. class MURPH 1 mile r

bottom of page