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  • Coach Rob

WOD for Saturday 220205

8:30 a.m. class

Trouble - Team WOD

HWPO

20 Min EMOM

Min 1 - 15/12 Cal Row

Min 2 - 10 DB Hang C&J

Min 3 - 50 Double Unders

Min 4 - 8 HSPU

Min 5 - AbMAt, GHD, or TTB



6:30 a.m. class

Double Trouble - Team WOD

Part I - HWPO

20 Min EMOM

Min 1 - 15/12 Cal Row

Min 2 - 10 DB Hang C&J

Min 3 - 50 Double Unders

Min 4 - 8 HSPU

Min 5 - AbMAt, GHD, or TTB


- Reat 5:00 -


Part II - Grenade Launcher

45 Min Time Cap

10 Rope Climbs

6-50’ Dbl DB Front Rack Walking Lunge

50 CTB Pull-Ups

100/80 Cal Echo Bike

50 CTB Pull-Ups

6-50’ Dbl DB Squats 10 Rope Climbs

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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

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