top of page
Search
  • Writer's pictureCoach Rob

WOD for Thursday 231130

SMELLS LIKE TEEN SPIRIT

3 Rounds

30/24 Calorie Row

30 Kettlebell Swings (53/35)


Strength

10 Front Rack Lunges + 10 Heel Elevated Goblet Squats @ 6/10 RPE

10 Front Rack Lunges + 10 Heel Elevated Goblet Squats @ 6.5/10 RPE

10 Front Rack Lunges + 10 Heel Elevated Goblet Squats @ 7/10 RPE

10 Front Rack Lunges + 10 Heel Elevated Goblet Squats @ 7.5/10 RPE

70 views0 comments

Recent Posts

See All

WOD for Friday 240712

THE BALLAD OF SONGBIRDS AND SNAKES 5 Rounds 7 Overhead Squats (115/80) 11 Toes to Bar Strength 1-2-3-4-5-6-7-8-9-10 Unbroken Strict Pull Up 1-2-3-4-5-6-7-8-9-10 Unbroken Strict Ring (OR Bar) Dips *Res

WOD for Thursday 240711

"MAY THE ODDS FOREVER BE IN YOUR FAVOR" For Time 30 Power Clean & Jerk (155/115) -straight into- 1-2-3-4-5 Rope Climbs 35-25-15-10-5 GHD Sit Ups **scale to AbMat sit-ups 50-40-30-20-10 Strength 3 roun

WOD for Wednesday 240710

MOCKINGJAY 10-9-8-7-6-5-4-3-2-1 Burpee Dumbbell Deadlift (2x50s/35s) *30 Double Unders after each set Strength Build up to a Heavy Shoulder Press 10-12 minutes

Comments


bottom of page