top of page
Search
  • Writer's pictureCoach Rob

WOD for Wednesday 220223

QUAKING ASPEN

18 Minute EMOM

3 rounds

Minute 1: 12/10 Calorie Row (OR 150m Run)

Minute 2: 10 Box Jumps (24”/20”)

Minute 3: 15/12 Calorie Echo Bike

Minute 4: 3 Muscle Ups (OR 9 Pull-ups)

Minute 5: 150m Run

Minute 6: 25’ Handstand Walk (OR 10 Dbl DB Strict Press 40/30)

115 views0 comments

Recent Posts

See All

MANGO HABENERO For time: 10-9-8-7-6-5-4-3-2-1 Burpee Dumbbell Deadlift (2x70s/50s) *10/8 Calorie Echo Bike after each set Strength 4 In the Hole Front Squat @ 6/10 RPE 4 In the Hole Front Squat @ 6/10

ASIAN ZING 100 Double Unders 40 Wall Balls (20/14) 100 Double Unders 30 Wall Balls (20/14) 100 Double Unders 20 Wall Balls (20/14) STRENGTH Shoulder Press - Heavy 10 rep (10-12 minutes) Rest a little

HONEY BBQ AMRAP 20 Minutes 200m Run 20 Toes to Bar 20 Push Press (115/80) 200m Run 20 V Ups 20 Push Ups STRENGTH 18 Front Rack Barbell Walking Lunge Steps @ 6/10 RPE 18 Front Rack Barbell Walking Lung

bottom of page