Coach Rob
AROUND THE WORLD
12 Min AMRAP
2 Rope Climbs (or 4 Muscle Ups)
18 Overhead Squats. (95/65)
4 Min Rest
10 Min AMRAP
2 Rope Climbs (or 4 Muscle Ups)
12 Overhead Squats. (115/80)
4 Min Rest
8 Min AMRAP
2 Rope Climbs (or 4 Muscle Ups)
6 Overhead Squats. (155/105)
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