Coach Rob
WOD for Monday 220418
SNICKERS
4 Sets
20/15 Calorie Echo Bike (OR 25/20 Calorie Row)
12 Bar Facing Burpees
12 Squat Clean Thruster (115/75)
-Rest 3:00 b/t sets-
SNICKERS
4 Sets
20/15 Calorie Echo Bike (OR 25/20 Calorie Row)
12 Bar Facing Burpees
12 Squat Clean Thruster (115/75)
-Rest 3:00 b/t sets-
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