Coach Rob
WOD for Saturday 201226

HOT AND READY
5 Rounds:
1:00 - Max Alternating Dumbbell Power Snatches (50 / 35 lb)
1:00 - Max Front Squats (115 / 85 lb)
1:00 - Max Calorie Bike Erg
1:00 - Rest
HOT AND READY
5 Rounds:
1:00 - Max Alternating Dumbbell Power Snatches (50 / 35 lb)
1:00 - Max Front Squats (115 / 85 lb)
1:00 - Max Calorie Bike Erg
1:00 - Rest
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