Coach Rob
Stewart taking it to the next level!
MUDU
ROLLING FREIGHT TRAIN Ascending Ladder for 12 Minutes (AMRAP)
1 Wall Ball, 30 Double Unders
2 Wall Balls, 30 Double Unders
3 Wall Balls, 30 Double Unders
4 Wall Balls, 30 Double Unders
5 Wall Balls, 30 Double Unders
6 Wall Balls, 30 Double Unders
*** continue to add 1 Wall ball each round until 12 minutes has expired. Score is rounds plus reps.
Wall Ball - 20/16
MUWB
PUMPKIN PIE 50 Power Snatches (95/65) 100’ Overhead Walking Lunge (95/65) Strength Squats
PEANUT BUTTER PIE Partner 5000m Run Relay Individual Option: 10x200m Run -Rest 1:00 between sets- Alternate WOD JUMBLE BERRY PIE - 18 min AMRAP 25 Air Squats 20 AbMAt or 15 GHD Sit-ups 25 Air Squats 2
LEMON MERINGUE PIE 25’ Handstand Walk 15 Squat Cleans (135/95) 25’ Handstand Walk 20 Chest to Bar Pull Ups -at 4 minutes- 25’ Handstand Walk 10 Squat Cleans (185/125) 25’ Handstand Walk 20 Chest to Ba