top of page
Search
  • Writer's pictureCoach Rob

WOD for Thursday 231116

AFC RICHMOND

Every 1:00 (24:00)

Min 1: 6 Overhead Squats (155/105)

Min 2: 25ft Handstand Walk

Min 3: 10 Strict Pull Ups


Or


Every 1:00 (24:00)

Min 1: 6 Overhead Squats (95/65)

Min 2: 12/8 Push-Ups

Min 3: 25' Seated Sled Pull (2x45/1/45)


Strength

3 rounds:

15 Strict Abmat Situps (hands next to head or across chest)

15 Pulse Ups

30 sec Copenhagen Plank (each side)

10 GHD Hip Extensions

10 V-ups + Alt. V-Ups (1 Full + R + L = 1 rep)

20 KB Front Rack Marches (each side)



109 views0 comments

Recent Posts

See All

WOD for Tuesday 240624

CARL AND ELLIE Row 400m 50ft Handstand Walk (Or 4 Wall Walks) Row 600m 75ft Handstand Walk (Or 6 Wall Walks) Row 800m 50ft Handstand Walk (Or 4 Wall Walks) Strength 3 Sets: 8 Shoulder Press (65-70%) 1

WOD for Monday 240623

UP 4 Rounds 100 Double Unders 20 Toes to bar 10 Back Squats (185/125) * Back Squats are from the ground Strength -Front Squats with Rope Climbs :10 Barbell Front Rack Hold + 3 Front Squats + :20 Barbe

WOD for Friday 240621

REDWINGS 19:00 AMRAP Run 400 meters with a sandbag (or odd object) 19 Burpees * There is no set weight for the carry. Something in the 25-45 pound range is recommended. Use a sandbag, wall ball, plate

Komentáře


bottom of page