Coach Rob
WOD for Tuesday 190402
DOCE
3 x AMRAP 4, resting 4:00 between: 27/24 Calorie Row 21 Power Cleans 15 Burpee BJO (24"/20") Part #1 - 135/95 Part #2 - 115/80 Part #3 - 95/65
STRENGTH
Strict HSPU
Strict Pull-ups
DOCE
3 x AMRAP 4, resting 4:00 between: 27/24 Calorie Row 21 Power Cleans 15 Burpee BJO (24"/20") Part #1 - 135/95 Part #2 - 115/80 Part #3 - 95/65
STRENGTH
Strict HSPU
Strict Pull-ups
8:30 CLASS BARBECUE SAUCE 1200/1000m Row 10Bar Muscle-Ups OR 20 Ring Rows 60 GHD Sit-Ups OR 90AbMAt Sit-Ups 20 Clean & Jerk 135/95 30 HSPU 60 Deadlift 225/165 30 HSPU 20 C&J 60 GHD OR 150 AbMAt Sit-up
BMW 75 Double Unders 15 Front Squats (155/105) 150 Double Unders 15 Front Squats (155/105) 75 Double Unders STRENGTH Push Jerk
VOLKSWAGEN 12 minute EMOM 200/175m Row -rest 1 minute- 6 Minute EMOM 6 Power Snatches (135/95) -rest 1 minute- 6 Minute EMOM 6 Power Clean and Jerks (135/95) STRENGTH Accessory Work