top of page
Search
  • Writer's pictureCoach Rob

WOD for Wednesday 201223


12 DAYS OF CHRISTMAS I 1 Romanian Deadlift 75/55

2 Thrusters 75/55

3 Push Press 75/55

4 Power Snatch 75/55

5 Power Clean 75/55

6 Kettle Bell Swings 20/16

7 Pull-ups

8 Knee-ups

9 Box Jumps 24/20

10 Abmat Sit-ups

11 Burpees

12 OH Lunges 75/55

12 DAYS OF CHRISTMAS II

1 Muscle-Up

2 Power Snatches 135/95

3 Clean and Jerks 135/95

4 Toes to Bar

5 HSPU

6 Lateral Burpees over the Bar

7 Wall Balls 30/20

8 Dead Lifts 135/95

9 Pull ups

10 KB Swings 32/24

11 Cal Bike or Cal Row

12 OHS 135/95

12 DAYS OF CHRISTMAS III

1 Muscle-Up

2 Squat Clean 135/105

3 Split Jerks 135/105

4 box jumps 30/24

5 deadlifts 135/105

6 Burpee's over the bar

7 ring dips

8 toes to bar

9 Wall ball 30/20#

10 Pull-ups

11 Hand stand push-ups

12 Front squats at 135/105

115 views0 comments

Recent Posts

See All

WOD for Friday 240524

ADULTING 18 min AMRAP 20 Alt DB Power Snatch 50/35 15/12 Cal Echo or Cal Row 20 Toes-to Bar 20 Single DB Box Step-ups 50/35 THE FREMAN AMRAP 18 Minutes 6-4-2 Bench Press (225/145) 3-2-1 Rope Climb *Re

WOD for Thursday 240523

GRACE For Time 30 Clean and Jerks (135/95) -OR- "I MUST NOT FEAR" For Time: 8-16-24-32 Hang Squat Cleans (95/65) *8 Burpee Box Jump Overs (30/24) after each set of Hang Squat Cleans STRENGTH 20 Back R

WOD for Wednesday 240522

BENE GESSERIT 6 rounds: 12/10 Calorie Air Bike 12 Overhead Squats (95/65) STRENGTH 5 Strict Press @ 6/10 RPE 4 Strict Press @ 7/10 RPE 3 Strict Press @ 8/10 RPE 2 Strict Press @ 9/10 RPE 1 Strict Pres

ความคิดเห็น


bottom of page