Coach Rob
WOD for Friday 191227
WATER WEIGHT
3 Rounds: 25 Overhead Squats (95/65) 15 Chest to Bar Pull-ups 25/20 Calorie Row 15 Burpee Box Jump Overs (24/20)
WATER WEIGHT
3 Rounds: 25 Overhead Squats (95/65) 15 Chest to Bar Pull-ups 25/20 Calorie Row 15 Burpee Box Jump Overs (24/20)
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