Solo WOD

Yesterday I trained without my training partner Tracey as she is contending with a mean virus. It was just her kind of workout though so it’s a pity that she missed it. Coach had set up before I arrived and waiting for me was the b!tch bike. I hate it like nothing else in that Crossfit boxΒ but surprisingly we were friends yesterday.

Warm-up > 3 rounds of:

  • 5 calories b!tch bike
  • 10 squats
  • 10 push-ups

Strength – front squat:

  • 15kg x 5
  • 25kg x 5
  • 35kg x 5
  • 45kg x 5
  • 55kg x 5 then…

every minute on the minute (EMOM) for 5 rounds…

  • 60kg x 3

WOD – EMOM for 5 rounds

  • 10 front rack lunges
  • 5 cal b!tch bike
  • 6 barbel snatches


Awesome awesome awesome workout!

Thanks for reading x


2 thoughts on “Solo WOD

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