Coach Rob
WOD for Thursday 221201
"FLOAT LIKE A BUTTERFLY, STING LIKE A BEE"
5 Rounds for Time
250M Row
10 Ring Dips
20 KB Swings 32/24
30 Air Squats
20 Lunges
10 Burpees
Strength
HS PRACTICE
-OR-
Make up M,T,W
"FLOAT LIKE A BUTTERFLY, STING LIKE A BEE"
5 Rounds for Time
250M Row
10 Ring Dips
20 KB Swings 32/24
30 Air Squats
20 Lunges
10 Burpees
Strength
HS PRACTICE
-OR-
Make up M,T,W
8:30 CLASS BARBECUE SAUCE 1200/1000m Row 10Bar Muscle-Ups OR 20 Ring Rows 60 GHD Sit-Ups OR 90AbMAt Sit-Ups 20 Clean & Jerk 135/95 30 HSPU 60 Deadlift 225/165 30 HSPU 20 C&J 60 GHD OR 150 AbMAt Sit-up
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