Coach Rob
There will be plenty of modifications for this WOD, so don’t be a cherry picker!
TRIPLE SEC
For Time:
15-12-9:
Kipping Handstand Pushups
Toes to Bar
200 Double-Unders
12-9-6:
Kipping Handstand Pushups (3.5"/2")
CTB Pull-Ups
150 Double-Unders
9-6-3:
Kipping Handstand Pushups (5"/3.5")
Bar Muscle-Ups
100 Double-Unders
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