top of page
Search
  • Writer's pictureCoach Rob

WOD for Tuesday 240312

RUFUS

5 Rounds

50 Double Unders

8 Double Dumbbell Snatches (2x50/35)


OR


5 Rounds

10 Shuttle Runs (25')

3 Muscle Ups (bar or ring)


Or


5 Rounds

10 Shuttle Runs (25')

10 Toes-to-Bar


STRENGTH

10 Back Rack Barbell Step Ups + 8 Good Morning @ 7.5/10 RPE

10 Back Rack Barbell Step Ups + 8 Good Morning @ 8/10 RPE

10 Back Rack Barbell Step Ups + 8 Good Morning @ 8.5/10 RPE

10 Back Rack Barbell Step Ups + 8 Good Morning @ 9/10 RPE

*Back Rack Barbell Step Up 5 each leg.

96 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

Comentarios


bottom of page