Coach RobMay 12, 20231 min readWOD for Saturday 230513CHURROTeams of 28 rounds (you go I go) 100m plate pinch carry (35’s/25’s) 5 wall walks8 rounds (YGIG) 15 Pull-ups 10 bar facing burpees 5 thrusters 135/958 rounds (YGIG) 12/10 cal bike 20 jumping lunges or 12 pistols8 Rounds 200m Run Bar Hang
CHURROTeams of 28 rounds (you go I go) 100m plate pinch carry (35’s/25’s) 5 wall walks8 rounds (YGIG) 15 Pull-ups 10 bar facing burpees 5 thrusters 135/958 rounds (YGIG) 12/10 cal bike 20 jumping lunges or 12 pistols8 Rounds 200m Run Bar Hang
WOD for Saturday 240727“Kodiak” Teams of 2 8:30 a.m. Crossfit 16 min AMRAP Even rounds 400m run together Odd rounds 500m row 6 BMU 12 OHS 115/75 -rest 3 mins- 8 min AMRAP 50’ plate lunge 45/35 or 50’ plate push 25lbs 50’ hs
WOD for Friday 240726XXXIII OLYMPIAD 10:00 AMRAP 50 Double Unders 10 Pull Ups 10 Deficit Push Ups (4”/2”) Strength 10 minutes (every minute on the minute) Min 1: 1 Pause Rack Jerk @ 60-65% 1 RM Rack Jerk Min 2: 1 Pause Ra
WOD for Thursday 240725STADE DE FRANCE 5 sets 20 GHDs (Or V-Ups) 15 Dumbbell Hang Power Clean (50s/35s) 50ft Dumbbell Lunge Walk (50s/35s) -rest 1:00 after each set- Strength RX 1 set of Max Effort Dead hang (hold on to the