Coach Rob
WOD for Wednesday 210113

”Control-Alt-Delete"
On the 5:00 x 4 Rounds:
20 Alternating Dumbbell Snatches (50 / 35 lb)
40 Air Squats
20/15 Calorie Row or 15/12 Cal Echo
”Control-Alt-Delete"
On the 5:00 x 4 Rounds:
20 Alternating Dumbbell Snatches (50 / 35 lb)
40 Air Squats
20/15 Calorie Row or 15/12 Cal Echo
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