Coach RobJan 30, 20181 min readWOD for Wednesday 180131AMRAP 5 minutes of: 20 Wall Ball Shots, 20/16 10 Deadlifts, 185/135 Rest 2 minutes AMRAP 5 minutes of: 15 Kettle Bell Swings 24/16 10 Push Jerks, 155/105 Rest 2 minutes AMRAP 5 minutes of: 12 Split Lunges 115/75 18 Abmat sit-ups
AMRAP 5 minutes of: 20 Wall Ball Shots, 20/16 10 Deadlifts, 185/135 Rest 2 minutes AMRAP 5 minutes of: 15 Kettle Bell Swings 24/16 10 Push Jerks, 155/105 Rest 2 minutes AMRAP 5 minutes of: 12 Split Lunges 115/75 18 Abmat sit-ups
WOD for Friday 240426ACAI 24 minute EMOM Minutes 1 & 2: 90 Sec Bike/Row @ 55-65% Minute 3: 20 Toes to bar Minutes 4 & 5: AMRAP 5 Power Snatch (155/105) + 5 Overhead Squats (155/105) + 10 Bar Facing Burpees Minute 6: REST
WOD for Thursday 240425DRAGONFRUIT 5 sets: (1:1 rest or IGYG with partner 12/10 Calorie Row 15 AbMat Or 10 GHD Sit-ups 12/10 Calorie Row 10 V-Ups Strength Row Practice, Pace Before or after the WOD perform as many of the fo