7.13.18 “Rahoi”

Warm-up 9 min EMOM Bike Single Jump Rope Med-ball Sit-up

“Rahoi” 12 min AMRAP 12 Box Jumps (24 in/20 in) 6 Thrusters (95 lbs/65 lb) 6 Bar-Facing Burpees

Post Wod Deadlift 5X3 Ring Row 5X max reps *do all 5 sets of deadlifts before moving on*

0 views0 comments

Recent Posts

See All

1.22.21

For Time 300 reps following the pattern: 20 second Pull-Ups 10 second Rest 20 second Push-Ups 10 second Rest 20 second Sit-Ups 10 second Rest 20 second Air Squats 10 second Rest

190

1.21.21

10 rounds for time of 3 Power Snatch 3 Burpees Over Bar 3 Clean and Jerks 3 Burpees Over Bar Rx 75#/55# Rx+ 95#/65# CC 115#/85# If you desire extra work: 3 sets of the following superset 8 Bench Press

480

1.20.21

3 rounds for time 20 Calorie Bike or Row or .13 mile run 20 Sit-ups 20 Calorie Bike or Row or .13 mile run 20 Deadlifts 20 Calorie Bike or Row or .13 mile run 20 Hanging Knee Raises Rx 115#/85# Rx+ 13

670