Coach Rob
WOD for Friday 200821

DUMBO
5 rounds for time:
21/15 Calorie Row OR 15/12 Calorie Echo Bike OR 200M Weighted Run 25/15
10 Double Dumbbell Thrusters 50's/35's
5 Double Dumbbell Box Step-Overs
*Box - 24/20
DUMBO
5 rounds for time:
21/15 Calorie Row OR 15/12 Calorie Echo Bike OR 200M Weighted Run 25/15
10 Double Dumbbell Thrusters 50's/35's
5 Double Dumbbell Box Step-Overs
*Box - 24/20
8:30 CLASS BARBECUE SAUCE 1200/1000m Row 10Bar Muscle-Ups OR 20 Ring Rows 60 GHD Sit-Ups OR 90AbMAt Sit-Ups 20 Clean & Jerk 135/95 30 HSPU 60 Deadlift 225/165 30 HSPU 20 C&J 60 GHD OR 150 AbMAt Sit-up
BMW 75 Double Unders 15 Front Squats (155/105) 150 Double Unders 15 Front Squats (155/105) 75 Double Unders STRENGTH Push Jerk
VOLKSWAGEN 12 minute EMOM 200/175m Row -rest 1 minute- 6 Minute EMOM 6 Power Snatches (135/95) -rest 1 minute- 6 Minute EMOM 6 Power Clean and Jerks (135/95) STRENGTH Accessory Work