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  • Writer's pictureCoach Rob

WOD for Monday 240429

LIVE LONG AND PROSPER

Buy in: 100 Double Unders

3 Rounds

10 Overhead Squats (95/65)

10 Bar Facing Burpees


-rest 3 minutes-


Buy in: 30 Overhead Squats (95/65)

3 Rounds

10 Bar Facing Burpees

50 Double Unders


-rest 3 minutes-


Buy in: 30 Bar Facing Burpees

3 Rounds

50 Double Unders

10 Overhead Squats (95/65)


-OR-


STAR TREK THE MOTION PICTURE

7 min AMRAP

200m Run

10 Strict Pull-Up


-Rest 2 Min-


7 min AMRAP

200m Run

20 Push-Up


-Rest 2 Min-


7 min AMRAP

200m Run

30 Air Squat


STRENGTH

May substitute Cleans for Snatches

4 Sets

4 Snatch

-rest 20 seconds-

4 Snatch

-rest 20 seconds-

4 Snatch

-rest 3 minutes-


*ALL touch’n go.


Set 1: RPE 7

Set 2: RPE 8

Set 3: RPE 8-9

Set 4: RPE 9

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