Coach RobJul 26, 20181 min readWOD for Friday 180727Strength Box Squats WOD"NUT CRACKER" AMRAP 3: 3 Power Cleans 3 Front Squats 3 Push Jerks 115/80 Rest 3:00 AMRAP 3: 3 Power Cleans 3 Front Squats 3 Push Jerks 135/95 Rest 3:00 AMRAP 3: 3 Power Cleans 3 Front Squats 3 Push Jerks 155/105
Strength Box Squats WOD"NUT CRACKER" AMRAP 3: 3 Power Cleans 3 Front Squats 3 Push Jerks 115/80 Rest 3:00 AMRAP 3: 3 Power Cleans 3 Front Squats 3 Push Jerks 135/95 Rest 3:00 AMRAP 3: 3 Power Cleans 3 Front Squats 3 Push Jerks 155/105
WOD for Friday 240419MELMAN AMRAP 7 Minutes 1000m Row In remaining time: Max reps Strict Handstand Push Ups -rest 5 minutes- AMRAP 7 Minutes 1000m Row In remaining time: Max reps Strict Ring Dips -rest 5 minutes- AMRAP 7
WOD for Thursday 240418"I LIKE TO MOVE IT, MOVE IT" 8 sets (each/1:1) 50 Double Unders 1 Rope Climb (Or 5 Strict Pull Ups) 5 Overhead Squats (155/105) **rest 1:00 min between sets Strength Every 2:00 (5 sets) 5 Snatch Push
WOD for Wednesday 240417KING JULIAN 5-4-3-2-1 minute Max Distance Run/Bike/Row -Rest 1:00 Between sets- Strength Advanced: EMOM8: Ring Muscle Ups * Choose a number (1-5) based on your level that is a repeatable, unbroken set