top of page
Search
  • Writer's pictureCoach Rob
    • Jan 18
    • 1 min read

WOD for Thursday 230119

SPIKE

5 rounds

18 Toes to Bar

9 Shoulder to Overhead (135/95)

54 Double Unders


Strength

Back Squat 1-1-1-1-1-1-1

Take 7 TOTAL sets to build to a heavy single for the day. Include your warm ups.

74 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