Coach Rob
WOD for Monday 220425
NEPTUNE
5 Sets
AMRAP 1 Minute 30 Seconds
12 Burpee Box Jumps (24”/20”)
Max Effort Toes To Bar
-rest 1 Minute 30 Seconds-
Strength
Front Squats
NEPTUNE
5 Sets
AMRAP 1 Minute 30 Seconds
12 Burpee Box Jumps (24”/20”)
Max Effort Toes To Bar
-rest 1 Minute 30 Seconds-
Strength
Front Squats
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