Coach Rob
WOD for Wednesday 012108
TEMPLE OF DOOM - V+
For time:
30/24 Cal. Row
30 Power Snatches (155/105)
30/24 Cal. Row
or
Temple of Doom - V
2 sets
3 Rope Climbs
250m Row
25 Toes-to-Bar
250m Row
3 Rope Climbs
-Rest 1:1 between sets-
TEMPLE OF DOOM - V+
For time:
30/24 Cal. Row
30 Power Snatches (155/105)
30/24 Cal. Row
or
Temple of Doom - V
2 sets
3 Rope Climbs
250m Row
25 Toes-to-Bar
250m Row
3 Rope Climbs
-Rest 1:1 between sets-
ICEMAN 3 Sets 10 Front Squat (185/125) 25 Chest to Bar Pull Ups 5 Thruster (185/125) -Rest 3 minutes between sets- Hey! Don’t worry! I’ve got your back; there will be some other choices available for
ROOSTER For Time: 40 Dumbbell Snatches (50/35) 30 Wall Balls (30/20) 20 Bar Muscle Ups 30 Wall Balls (30/20) 40 Dumbbell Snatches (50/35) Strength Push Press
MAVERICK AND GOOSE 3 Sets (1 set every 10 minutes) 12/10 Calorie Echo Bike 12 Burpee Box Jump Overs (30/24) 12/10 Calorie Echo Bike 9 Burpee Box Jump Overs (30/24) 12/10 Calorie Echo Bike 6 Burpee Box