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  • Coach Rob

WOD for Monday 190923


2 or 3 of 3

Drag Time

For Time: 800 Meter Sled Drag (50% Bodyweight) Rest 3 Minutes For Time: 800 Meter Sled Drag (25% Bodyweight) 

BARTENDER

5 Rounds: 12 Deadlifts 9 Overhead Squats 6 Hang Power Snatches Barbell: 115/85 

Capacity Builder 5 Sets, Not for Time: 40 Unbroken Double Unders 40% Unbroken Ring Muscle-ups 


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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

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