top of page
Search
  • Writer's pictureCoach Rob
    • May 10, 2022
    • 1 min read

WOD for Wednesday 220511

HURT

3 Sets

10 Overhead Squat (115/80)

30 AbMat Sit Ups or 20 GHD Sit Ups

10 Overhead Squat (115/80)

20 Toes to Bar

10 Overhead Squat (115/80)

-Rest 1:1 between sets-


Strength - Hollow & Arch Drills

111 views0 comments

Recent Posts

See All

WOD FOR WEDNESDAY 240501

THE SEARCH FOR SPOCK AMRAP 15 Minutes 9-15-21-27 Dumbbell Snatches (50/35) Dumbbell Step Back Lunges (50/35) -in remaining time- Max Rounds: 3 Wall Walks 60 Double Unders STRENGTH Front Rack Lunge 3 S

WOD for Tuesday 240430

THE WRATH OF KHAN 5 sets (1 set every 5 minutes) 30/24 Calorie Echo Bike 30/24 Calorie Row -OR- One of yesterday’s WOD’s STRENGTH Deadlift 10 Deadlift @ 50% of estimated 10RM 8 Deadlift @ 70% of estim

WOD for Monday 240429

LIVE LONG AND PROSPER Buy in: 100 Double Unders 3 Rounds 10 Overhead Squats (95/65) 10 Bar Facing Burpees -rest 3 minutes- Buy in: 30 Overhead Squats (95/65) 3 Rounds 10 Bar Facing Burpees 50 Double U

bottom of page