Coach RobOct 15, 20191 min readWOD for Wednesday 191016W Primer3 Rounds (18:00 total) 2:00 AMRAP 30-40% of your Max Strict HSPU 12 CTB Pull-Ups Max Calorie Row 1:00 Rest 2:00 AMRAP 30-40% of your Max Strict HSPU 12 Box Jump Overs Max Calorie Row 1:00 Rest
W Primer3 Rounds (18:00 total) 2:00 AMRAP 30-40% of your Max Strict HSPU 12 CTB Pull-Ups Max Calorie Row 1:00 Rest 2:00 AMRAP 30-40% of your Max Strict HSPU 12 Box Jump Overs Max Calorie Row 1:00 Rest
WOD for Friday 230922MANGO HABENERO For time: 10-9-8-7-6-5-4-3-2-1 Burpee Dumbbell Deadlift (2x70s/50s) *10/8 Calorie Echo Bike after each set Strength 4 In the Hole Front Squat @ 6/10 RPE 4 In the Hole Front Squat @ 6/10
WOD for Thursday 230921ASIAN ZING 100 Double Unders 40 Wall Balls (20/14) 100 Double Unders 30 Wall Balls (20/14) 100 Double Unders 20 Wall Balls (20/14) STRENGTH Shoulder Press - Heavy 10 rep (10-12 minutes) Rest a little
WOD for Wednesday 230920HONEY BBQ AMRAP 20 Minutes 200m Run 20 Toes to Bar 20 Push Press (115/80) 200m Run 20 V Ups 20 Push Ups STRENGTH 18 Front Rack Barbell Walking Lunge Steps @ 6/10 RPE 18 Front Rack Barbell Walking Lung