Coach RobAug 20, 20181 min readWOD for Tuesday 180821Memory Lane 3 rounds for time of: 50 double-unders 10 overhead squats 115/85 50 double-unders3 bar muscle-ups 50 double-unders 10 dumbbell snatches 50/35 50 double-unders 3 bar muscle-ups
Memory Lane 3 rounds for time of: 50 double-unders 10 overhead squats 115/85 50 double-unders3 bar muscle-ups 50 double-unders 10 dumbbell snatches 50/35 50 double-unders 3 bar muscle-ups
WOD for Saturday 240727“Kodiak” Teams of 2 8:30 a.m. Crossfit 16 min AMRAP Even rounds 400m run together Odd rounds 500m row 6 BMU 12 OHS 115/75 -rest 3 mins- 8 min AMRAP 50’ plate lunge 45/35 or 50’ plate push 25lbs 50’ hs
WOD for Friday 240726XXXIII OLYMPIAD 10:00 AMRAP 50 Double Unders 10 Pull Ups 10 Deficit Push Ups (4”/2”) Strength 10 minutes (every minute on the minute) Min 1: 1 Pause Rack Jerk @ 60-65% 1 RM Rack Jerk Min 2: 1 Pause Ra
WOD for Thursday 240725STADE DE FRANCE 5 sets 20 GHDs (Or V-Ups) 15 Dumbbell Hang Power Clean (50s/35s) 50ft Dumbbell Lunge Walk (50s/35s) -rest 1:00 after each set- Strength RX 1 set of Max Effort Dead hang (hold on to the