Coach RobNov 6, 20181 min readWOD for Wednesday 181107Saint Joe on the School Bus 5 Rounds: 96’ Walking Lunges w/(1) KB or DB 72/55 10 Box Jumps 30/24” 30/24 Calorie Row Strength Handstands
Saint Joe on the School Bus 5 Rounds: 96’ Walking Lunges w/(1) KB or DB 72/55 10 Box Jumps 30/24” 30/24 Calorie Row Strength Handstands
WOD for Friday 240503BONES 40 Minute IMPOSSIBLE EMOM Minute 1: Unbroken Round of DT 155/105# Minute 2: 15/12 Calorie Echo Minute 3: 15 Bar Facing Burpee Minute 4: Unbroken Round of C2B Mary Minute 5: Rest *DT 12 Deadlift
WOD for Thursday 240502CAPTAIN KIRK Tabata (20 secs on/10 secs off) 100 Back Squats (95/65) -straight into- 100 Abmat Sit Ups * The sit-ups are not a tabata. STRENGTH 4 Sets x 5 Shoulder Press (Heavy) *Rest 2:30 between set
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