Search
  • Coach Rob
    • Dec 15, 2021
    • 1 min read

WOD for Thursday 211216

BLITZEN

EMOM 21 Minutes

Minute 1: 20 Wall Balls (20/14)

Minute 2: 30 AbMat Sit-Ups or 20 GHD Sit-Ups

Minute 3: 200m Run or 250m Row or 12/10 Echo

103 views0 comments

Recent Posts

See All

ICEMAN 3 Sets 10 Front Squat (185/125) 25 Chest to Bar Pull Ups 5 Thruster (185/125) -Rest 3 minutes between sets- Hey! Don’t worry! I’ve got your back; there will be some other choices available for

ROOSTER For Time: 40 Dumbbell Snatches (50/35) 30 Wall Balls (30/20) 20 Bar Muscle Ups 30 Wall Balls (30/20) 40 Dumbbell Snatches (50/35) Strength Push Press

MAVERICK AND GOOSE 3 Sets (1 set every 10 minutes) 12/10 Calorie Echo Bike 12 Burpee Box Jump Overs (30/24) 12/10 Calorie Echo Bike 9 Burpee Box Jump Overs (30/24) 12/10 Calorie Echo Bike 6 Burpee Box