Coach RobJan 25, 20191 min readWOD for Saturday 190126Bird in a PieFor Time complete: One of the following: 1 Mile Run or 2000M Row or 150 KB Swings (24/16kg) And Then: 10 Rope Climbs 50 Clean and Jerks (135/95)
Bird in a PieFor Time complete: One of the following: 1 Mile Run or 2000M Row or 150 KB Swings (24/16kg) And Then: 10 Rope Climbs 50 Clean and Jerks (135/95)
WOD for Saturday 2504203 NINJAS Teams of 3 300/240 Bike 300/240 Row -Rest 5 mins- 30-24-15* Thrusters 95/65 C2B Pull-ups *Start each round of thrusters with 400m sled drag (3x45’s/2x45’s) *1 member of the trio must be in a
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