Coach RobENCORE
On the 5:00 x 2 Rounds:
21 Over-and-Back Dumbbell Hops
12 Thrusters (50's/35's)
21 Over-and-Back Dumbbell Hops
9 Clean and Jerks (50's/35's)
21 Over-and-Back Dumbbell Hops
6 Devils Press (50's/35's)
On the 5:00 x 2 Rounds:
21 Over-and-Back Dumbbell Hops
6 Devils Press (50's/35's)
21 Over-and-Back Dumbbell Hops
9 Clean and Jerks (50's/35's)
21 Over-and-Back Dumbbell Hops
12 Thrusters (50's/35's)
PUMPKIN PIE 50 Power Snatches (95/65) 100’ Overhead Walking Lunge (95/65) Strength Squats
PEANUT BUTTER PIE Partner 5000m Run Relay Individual Option: 10x200m Run -Rest 1:00 between sets- Alternate WOD JUMBLE BERRY PIE - 18 min AMRAP 25 Air Squats 20 AbMAt or 15 GHD Sit-ups 25 Air Squats 2
LEMON MERINGUE PIE 25’ Handstand Walk 15 Squat Cleans (135/95) 25’ Handstand Walk 20 Chest to Bar Pull Ups -at 4 minutes- 25’ Handstand Walk 10 Squat Cleans (185/125) 25’ Handstand Walk 20 Chest to Ba