top of page
Search
  • Writer's pictureCoach Rob

WOD for Wednesday 230621

So, I forgot to post Tuesday's WOD. If you missed it, you'll never know what you missed:) FOMO is real; you should have been there!


CICI's

AMRAP 20 Minutes

25/20 Calorie Row

50 Dumbbell Deadlifts (50s/35s)

25/20 Calorie Row

40 Dumbbell Front Squats (50s/35s)

25/20 Calorie Row

30 Dumbbell Shoulder to Overhead (50s/35s)

Strength

3 Front Squat @ 7/10 RPE

3 Front Squat @ 7/10 RPE

3 Front Squat @ 7/10 RPE

3 Front Squat @ 7/10 RPE

3 Front Squat @ 7/10 RPE

63 views0 comments

Recent Posts

See All

"ON WEDNESDAYS, WE WEAR PINK" 50 Toes to Bar 40 Burpee to Bar (6” reach) 30 Strict Handstand Push Ups 20 Box Jumps (30/24) 10 Rope Climbs (Or 30 Strict Pull Ups) OR 50 Toes to Bar 40 Burpee to Bar (6”

"ON OCTOBER 3rd HE ASKED ME WHAT DAY IT WAS" 4 Sets: (1 Set Every 5 Minutes) Odd Sets: 20/16 Calorie Echo Bike Even Sets: 25/20 Calorie Row STRENGTH Every 2:00 (10:00) 5 Back Squats Start at 60% of 1R

NASTY GIRLS 3 Rounds 50 Air Squats 7 Muscle Ups (scale to 12 Strict Pull-ups) 10 Hang Power Cleans (135/95) STRENGTH 5 Deadlift @ 6/10 RPE 4 Deadlift @ 7/10 RPE 3 Deadlift @ 8/10 RPE 2 Deadlift @ 9/10

bottom of page