Coach Rob
WOD for Thursday 211216
BLITZEN
EMOM 21 Minutes
Minute 1: 20 Wall Balls (20/14)
Minute 2: 30 AbMat Sit-Ups or 20 GHD Sit-Ups
Minute 3: 200m Run or 250m Row or 12/10 Echo
BLITZEN
EMOM 21 Minutes
Minute 1: 20 Wall Balls (20/14)
Minute 2: 30 AbMat Sit-Ups or 20 GHD Sit-Ups
Minute 3: 200m Run or 250m Row or 12/10 Echo
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