Coach Rob
Live every day all the way, squeezing every bit of enjoyment from it and sharing it with those you love. Then, go forward, content, knowing nothing was squandered.
Regular WOD
“Tribunal”
5 Rounds, starting every 4:00
10 pull-ups
20’ Seated Sled Pull (90/75)
20 Box Jumps (24/20)
Competitors Training WOD
"CHAINSMOKER" 5 Rounds, starting every 4:00: 10 CTB Pull-Ups 18 DB Snatches (50/35) 15/12 Calorie Row
CHIGGERS 8:30 a.m. class -Teams of 3- 2100m Row 120 AbMat Sit-ups (90 GHD Sit-ups) 90 Wall Balls 20/16 45 Snatches 115/75 48 Ring Dips 9 Rope Climbs 48 Ring Dips 45 Clean and Jerks 115/75 90 Wall Ball
OPEN 19.3 • 200-ft. dumbbell overhead walking lunge • 50 dumbbell box step-ups • 50 strict handstand push-ups • 200-ft handstand walk M 50-lb. dumbbell / 24-in. box W 35-lb. dumbbell / 20-in. box Time
ECHO 3 Rounds 28 Wall Balls (20/14) 7 Bar Muscle Ups -Rest 5 Minutes- 3 Rounds 21 Burpee to 6” target 7 Ring Muscle Ups