Search
  • Coach Rob

WOD for THURSDAY 220106

DANIEL IN THE LION'S DEN

4 rounds

7 min EMOM

Min 1: 15/12 Calorie Row

Min 2: 15 Kettlebell Swings (53/35)

Min 3: 12/10 Calorie Echo Bike

Min 4: 25 AbMat Sit-ups or 15 GHD Sit-ups

Min 5: 12 Burpees

Min 6: 8 Power Cleans (155/105) or 5 Sandbag Cleans (100/75)

Min 7: Rest 1:00

102 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