Coach Rob
WOD for 171124
“All You”
1:00 AMRAP
Air Squats
Then
21-15-9
Pull-ups
Box Jumps 24/20
Then
400M Run
Then
21-15-9
Sit-ups
Push-ups
Then
1:00 AMRAP
Back Squats 135/105
Two Scores: Total Squat Reps and Total Time
“All You”
1:00 AMRAP
Air Squats
Then
21-15-9
Pull-ups
Box Jumps 24/20
Then
400M Run
Then
21-15-9
Sit-ups
Push-ups
Then
1:00 AMRAP
Back Squats 135/105
Two Scores: Total Squat Reps and Total Time
HOWDY PARDNER 25/20 Calorie Echo Bike 5 Rope Climbs 25 deadlifts (315/225) 5 Rope Climbs 25/20 Calorie Echo Bike -OR- In Teams of 2 1000/850m Row (split) 100 Double Unders (each, at the same time) 50
LONE STAR STATE 16 min AMRAP 200m Run 10 Box Jump Overs (24/20) 4 Power Cleans (185/125)
BLUEBONNETS 5 Rounds for time: 20/16 Calorie Row OR 16/12 Echo 20 V-ups Or 20 GHD Sit-ups Or 30 AbMat Sit-ups 10-20-30-40-50 Wall Balls (20/14) -OR- BCS QUALIFIER EVENT 2 3 rounds 10 Toes To Bar 10 Sq