top of page
Search
  • Writer's pictureCoach Rob

WOD for Tuesday 231024

MICHELANGELO

4 Rounds

12 GHD Sit Ups or 18 AbMAt

9 Box Jump Over (24/20)

9 Dumbbell Power Snatch (50/35)


-rest 4 minutes-


4 Rounds

12 Toes to Bar

25ft Single Arm Overhead Dumbbell Walking Lunge (50/35)

10/8 Calorie Echo Bike

25ft Single Arm Overhead Dumbbell Walking Lunge (50/35)


STRENGTH

3 High Hang Snatch @ 6/10 RPE

2 High Hang Snatch @ 7/10 RPE

1 High Hang Snatch @ 8/10 RPE

3 High Hang Snatch @ 7/10 RPE

2 High Hang Snatch @ 8/10 RPE

1 High Hang Snatch @ 9/10 RPE

1 High Hang Snatch @ 9+/10 RPE


66 views0 comments

Recent Posts

See All

CUSTER 20/15 Calorie Echo Bike 15 Handstand Push Ups 10 Deadlifts (225/155) -rest 3:00- 20/15 Calorie Echo Bike 5 Strict Handstand Push Ups 20 Deadlifts (225/155) 5 Strict Handstand Push Ups Rest 3:00

LUCY 3 sets AMRAP 5 Minutes 2 Power Clean (165/125) 4 Burpee Pull Ups 6 Box Jump/Step Down (30/24) 8 Wall Ball (20/14) (11/10ft) 10 Push Ups -rest 3 minutes between sets- STRENGTH 1 Front Squat + 1 Pu

Saturday is our in-house competition....Here are some details Doors will Open at 6:00 am. If you want to work out but can't stay for the competition, you are welcome to come and get it done. Set-up

bottom of page