Coach RobFeb 9, 20181 min readWOD for Saturday 180210Alternating OTM x 20 5 Rounds): Minute 1 – 15/12 Calorie Row Minute 2 – 5 Deadlifts (Building) Minute 3 - 30 Russian Twists (25# plate)Minute 3 – :30s Max Ring Dips
Alternating OTM x 20 5 Rounds): Minute 1 – 15/12 Calorie Row Minute 2 – 5 Deadlifts (Building) Minute 3 - 30 Russian Twists (25# plate)Minute 3 – :30s Max Ring Dips
WOD for Saturday 2301288:30 CLASS BARBECUE SAUCE 1200/1000m Row 10Bar Muscle-Ups OR 20 Ring Rows 60 GHD Sit-Ups OR 90AbMAt Sit-Ups 20 Clean & Jerk 135/95 30 HSPU 60 Deadlift 225/165 30 HSPU 20 C&J 60 GHD OR 150 AbMAt Sit-up
WOD for Friday 230127BMW 75 Double Unders 15 Front Squats (155/105) 150 Double Unders 15 Front Squats (155/105) 75 Double Unders STRENGTH Push Jerk
WOD for Thursday 230126VOLKSWAGEN 12 minute EMOM 200/175m Row -rest 1 minute- 6 Minute EMOM 6 Power Snatches (135/95) -rest 1 minute- 6 Minute EMOM 6 Power Clean and Jerks (135/95) STRENGTH Accessory Work