top of page
Search
  • Writer's pictureCoach Rob

WOD for Thursday 221110

"I REALLY DON'T GET IT "

EMOM STYLE - 20 Minutes

Odd Minutes

2 Toes-to-Bar or Knee-Ups

2 Alternating DB Power Snatch 55/35

Even Minutes

2 Ring Dips or Box Dips

2 Burpees


* Add 2 reps to total to be completed each successive time through the movements.

i.e.- first and second minutes - 2 reps of movements; third and fourth minutes - 4 reps of each movement.

Continue until failure to complete required reps, then go in reverse through the progression.


STRENGTH

Deadlifts

4 x 2 @ 9.5 RPE

-OR-

6 x 5 @ 6.5 RPE

Rest 60-90 seconds between sets

94 views0 comments

Recent Posts

See All

ASIAN ZING 100 Double Unders 40 Wall Balls (20/14) 100 Double Unders 30 Wall Balls (20/14) 100 Double Unders 20 Wall Balls (20/14) STRENGTH Shoulder Press - Heavy 10 rep (10-12 minutes) Rest a little

HONEY BBQ AMRAP 20 Minutes 200m Run 20 Toes to Bar 20 Push Press (115/80) 200m Run 20 V Ups 20 Push Ups STRENGTH 18 Front Rack Barbell Walking Lunge Steps @ 6/10 RPE 18 Front Rack Barbell Walking Lung

PARMESAN GARLIC 21 Minute EMOM Minute 1: 20/16 Calorie Row Minute 2: 10 Burpees Minute 3: Rest STRENGTH 3 Snatch Push Press @ 6/10 RPE 3 Snatch Push Press @ 6.5/10 RPE 3 Snatch Push Press @ 7/10 RPE 3

bottom of page