top of page
Search
  • Writer's pictureCoach Rob
    • Dec 20, 2023
    • 1 min read

WOD for Thursday 231221

"HELP ME.....I'M FEELING"

Part A

Baseline

500m Row

40 Air Squats

30 Sit-ups

20 Push-ups

10 Pull-ups


-Rest 5 minutes, then Part B-


-OR-


Part A:

For Time:

Max Effort, 500m Row


-Rest till 10:00, then Part B-


Part B

Death by Shuttle Runs

* Each shuttle run = 25 feet down + 25 feet back (50 feet total)


-OR-


Part B

For Time:

  Max Effort, 500m Row


STRENGTH

14 Back Rack Step Ups @ 6.5/10 RPE

12 Back Rack Step Ups @ 7.5/10 RPE

10 Back Rack Step Ups @ 8.5/10 RPE

10 Back Rack Step Ups @ 9/10 RPE

*10 Single Arm Dumbbell Suitcase Hold Heel Elevated Squat after each set.

78 views0 comments

Recent Posts

See All

WOD for Saturday 240504

NIGHTHAWK - Teams of 2 6:30 a.m. Comp Class 4 rounds 400m Burden Run (30/20lb wallball or each teammate wears weighted vest.) 8 Wall Walks 2 Peg Boards or 4 Rope Climbs -rest 3 mins- 4 rounds 30 T2B 3

WOD for Friday 240503

BONES 40 Minute IMPOSSIBLE EMOM Minute 1: Unbroken Round of DT 155/105# Minute 2: 15/12 Calorie Echo Minute 3: 15 Bar Facing Burpee Minute 4: Unbroken Round of C2B Mary Minute 5: Rest *DT 12 Deadlift

WOD for Thursday 240502

CAPTAIN KIRK Tabata (20 secs on/10 secs off) 100 Back Squats (95/65) -straight into- 100 Abmat Sit Ups * The sit-ups are not a tabata. STRENGTH 4 Sets x 5 Shoulder Press (Heavy) *Rest 2:30 between set

bottom of page