Coach RobChoice of WOD’s Today!!
LUCKY SEVENS
5 Rounds: 7 DB Clusters (50's/35's) 5/3 Bar Muscle-Ups
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CFG OAGQ1 19
3 rounds of time of: 15 deadlifts, 225 lb. 35 overhead squats, 75 lb. 90 double-unders Time cap: 15 minutes
STRENGTH
Deadlifts
Push-ups
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