Robbie Miller WOD

3-20-20. Climate – Social distancing enforce.

To be done OYO or with a LGOP given the current circumstances. Know you aren’t alone and there are other PAX doing this with you.

Disclaimer: I am not a professional. Modify as needed. I borrowed this WOD from the internet.

Homework: Research Robbie Miller

The Thang: Pick option 1 or option 2.

Option 1: Full WOD (you may need more than an hour)

3 Mile Ruck – if need substitute 1 mile run.

12 rounds: (modification – set a timer for 30 minutes)

  • 6 x Ring Pull-ups (or regular)
  • 6 x Burpee Squat i.e. full burpee + squat. PHX PAX don’t forget Burpees include a Merkin and a Jump. 🙂
  • 6 x 4 count Mountain Climbers i.e. 24 total.
  • 6 x Rucksack Getup. Substitute Turkish getup, if you don’t have a ruck.

3 Mile Ruck – if need substitute 1 mile run.

Recover.

Option 2: 1/2 WOD

12 Rounds

  • 6 x 33′ Shuttle Run i.e. 3 round trips
  • 6 x Burpee Squat (see above)
  • 6 x 4 Count Mountain Climbers i.e. 24 total
  • 6 x Rucksack Getup. Substitute Turkish getup, if you don’t have a ruck.

Recover.

COT: Pray for world health.

-Sandbag

Categories WOD

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