Coach Rob
WOD for Tuesday 200908

LOS NUEVOS OCHO
On the 4:00 X 8 Rounds
R1/R2
20/16 Calorie Row
200M Run
R3/R4
18 Burpees
200M Run
R5/R6
80 Double Unders/120 Singles
200M Run
R7/R8
20/16 Echo Bike
200M Run
LOS NUEVOS OCHO
On the 4:00 X 8 Rounds
R1/R2
20/16 Calorie Row
200M Run
R3/R4
18 Burpees
200M Run
R5/R6
80 Double Unders/120 Singles
200M Run
R7/R8
20/16 Echo Bike
200M Run
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