Coach RobJun 13, 20221 min readWOD for Tuesday 220614THE BLACK PEARLFor time:2km Echo Bike or 950m Row or 800m Run30 Toes to Bar50 Dumbbell Snatches (70/50)30 Toes to Bar20 Burpee Box Jump Overs (30/24) Strength - Power Clean
THE BLACK PEARLFor time:2km Echo Bike or 950m Row or 800m Run30 Toes to Bar50 Dumbbell Snatches (70/50)30 Toes to Bar20 Burpee Box Jump Overs (30/24) Strength - Power Clean
WOD for Saturday 2301288:30 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
WOD for Friday 230127BMW 75 Double Unders 15 Front Squats (155/105) 150 Double Unders 15 Front Squats (155/105) 75 Double Unders STRENGTH Push Jerk
WOD for Thursday 230126VOLKSWAGEN 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