Coach RobJul 2, 20191 min readWOD for Wednesday 190703LEG WORKOn the 4:00 x 5 Rounds: 9 Box Jump Overs (30"/24") 15 Dumbbell Front Squats 100M Run Dumbbells - 50's/35's STRENGTHSnatches
LEG WORKOn the 4:00 x 5 Rounds: 9 Box Jump Overs (30"/24") 15 Dumbbell Front Squats 100M Run Dumbbells - 50's/35's STRENGTHSnatches
WOD for Saturday 2301288:30 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
WOD for Friday 230127BMW 75 Double Unders 15 Front Squats (155/105) 150 Double Unders 15 Front Squats (155/105) 75 Double Unders STRENGTH Push Jerk
WOD for Thursday 230126VOLKSWAGEN 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