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 240419MELMAN AMRAP 7 Minutes 1000m Row In remaining time: Max reps Strict Handstand Push Ups -rest 5 minutes- AMRAP 7 Minutes 1000m Row In remaining time: Max reps Strict Ring Dips -rest 5 minutes- AMRAP 7
WOD for Thursday 240418"I LIKE TO MOVE IT, MOVE IT" 8 sets (each/1:1) 50 Double Unders 1 Rope Climb (Or 5 Strict Pull Ups) 5 Overhead Squats (155/105) **rest 1:00 min between sets Strength Every 2:00 (5 sets) 5 Snatch Push
WOD for Wednesday 240417KING JULIAN 5-4-3-2-1 minute Max Distance Run/Bike/Row -Rest 1:00 Between sets- Strength Advanced: EMOM8: Ring Muscle Ups * Choose a number (1-5) based on your level that is a repeatable, unbroken set