Coach RobMay 16, 20181 min readWOD for Thursday 1805174 rounds for time of: 60-second handstand hold 60-second static hang 15 dumbbell shoulder presses 2x50/35 15 dumbbell swings 1x50/35 Strength (post-WOD) Strict Pull-ups
4 rounds for time of: 60-second handstand hold 60-second static hang 15 dumbbell shoulder presses 2x50/35 15 dumbbell swings 1x50/35 Strength (post-WOD) Strict Pull-ups
WOD FOR WEDNESDAY 240501THE SEARCH FOR SPOCK AMRAP 15 Minutes 9-15-21-27 Dumbbell Snatches (50/35) Dumbbell Step Back Lunges (50/35) -in remaining time- Max Rounds: 3 Wall Walks 60 Double Unders STRENGTH Front Rack Lunge 3 S
WOD for Tuesday 240430THE WRATH OF KHAN 5 sets (1 set every 5 minutes) 30/24 Calorie Echo Bike 30/24 Calorie Row -OR- One of yesterday’s WOD’s STRENGTH Deadlift 10 Deadlift @ 50% of estimated 10RM 8 Deadlift @ 70% of estim
WOD for Monday 240429LIVE LONG AND PROSPER Buy in: 100 Double Unders 3 Rounds 10 Overhead Squats (95/65) 10 Bar Facing Burpees -rest 3 minutes- Buy in: 30 Overhead Squats (95/65) 3 Rounds 10 Bar Facing Burpees 50 Double U