Coach Rob
WOD for Saturday 181110
In Teams of 3, with a 30:00 Time Cap: 5 Rounds: 70/60 Calorie Row 50 Deadlifts 80 Single leg Lateral Hops OTB
30 Push Jerks
R1: 75/55
R2: 95/75
R3: 115/95
R4: 135/105
R5: 155/115
In Teams of 3, with a 30:00 Time Cap: 5 Rounds: 70/60 Calorie Row 50 Deadlifts 80 Single leg Lateral Hops OTB
30 Push Jerks
R1: 75/55
R2: 95/75
R3: 115/95
R4: 135/105
R5: 155/115
ICEMAN 3 Sets 10 Front Squat (185/125) 25 Chest to Bar Pull Ups 5 Thruster (185/125) -Rest 3 minutes between sets- Hey! Don’t worry! I’ve got your back; there will be some other choices available for
ROOSTER For Time: 40 Dumbbell Snatches (50/35) 30 Wall Balls (30/20) 20 Bar Muscle Ups 30 Wall Balls (30/20) 40 Dumbbell Snatches (50/35) Strength Push Press
MAVERICK AND GOOSE 3 Sets (1 set every 10 minutes) 12/10 Calorie Echo Bike 12 Burpee Box Jump Overs (30/24) 12/10 Calorie Echo Bike 9 Burpee Box Jump Overs (30/24) 12/10 Calorie Echo Bike 6 Burpee Box