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  • Writer's pictureCoach Rob

WOD for Thursday 240118

GALA

30 Minute EMOM

Minute 1: 15 Kettlebell Swings (70/53)

Minute 2: 50ft Single Arm Suitcase Carry (70/53) (each side)

Minute 3: 1 Round of Strict Cindy

Minute 4: 1 Set of Max unbroken V Ups

Minute 5: 1 minute Recovery Bike


*1 Round of strict cindy:

5 Strict Pull Ups

10 Push Ups

15 Air Squats


-OR-


JONAGOLD

3 rounds

1000m Bike

50 Abmat Sit Ups


-rest 3 minutes-


5 rounds

1000m Bike

30 GHD Sit Ups



Strength

EMOM 8 Minutes

4 Power Snatch (115/75) or 55-60% 1RM Power Snatch



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