Coach RobFeb 19, 20201 min readWOD for 200220GUN SHOW40 KB SWINGS 24kg30 Russian Twists 35/2520 Chin-ups10 HSPU20 Chin-ups30 Russian Twists40 KB Swings
GUN SHOW40 KB SWINGS 24kg30 Russian Twists 35/2520 Chin-ups10 HSPU20 Chin-ups30 Russian Twists40 KB Swings
WOD for Friday 240503BONES 40 Minute IMPOSSIBLE EMOM Minute 1: Unbroken Round of DT 155/105# Minute 2: 15/12 Calorie Echo Minute 3: 15 Bar Facing Burpee Minute 4: Unbroken Round of C2B Mary Minute 5: Rest *DT 12 Deadlift
WOD for Thursday 240502CAPTAIN KIRK Tabata (20 secs on/10 secs off) 100 Back Squats (95/65) -straight into- 100 Abmat Sit Ups * The sit-ups are not a tabata. STRENGTH 4 Sets x 5 Shoulder Press (Heavy) *Rest 2:30 between set
WOD FOR WEDNESDAY 240501THE SEARCH FOR SPOCK AMRAP 15 Minutes 9-15-21-27 Dumbbell Snatches (50/35) Dumbbell Step Back Lunges (50/35) -in remaining time- Max Rounds: 3 Wall Walks 60 Double Unders STRENGTH Front Rack Lunge 3 S