Coach RobSep 21, 20181 min readWOD For Saturday 180922SOCK HOP In Teams of 3 complete 2 Rounds of: 100/70 Calorie Row 100 Box Jump Overs (24″/20″) 100 Power Snatches 100 Barbell-Facing Burpees *Round 1 Barbell – 115/80 *Round 2 Barbell – 95/65 *30:00 Time Cap
SOCK HOP In Teams of 3 complete 2 Rounds of: 100/70 Calorie Row 100 Box Jump Overs (24″/20″) 100 Power Snatches 100 Barbell-Facing Burpees *Round 1 Barbell – 115/80 *Round 2 Barbell – 95/65 *30:00 Time Cap
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