Coach RobJan 12, 20211 min readWOD for Wednesday 210113”Control-Alt-Delete"On the 5:00 x 4 Rounds:20 Alternating Dumbbell Snatches (50 / 35 lb)40 Air Squats20/15 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 Squats20/15 Calorie Row or 15/12 Cal Echo
WOD for Saturday 241207“Elf on the Shelf” 8 rounds 2 rope climbs 20 deadlifts 155/115 100ft single DB OH lunge 50/35 -rest 3 mins- 1,000m row 40 HSPU 1,000m row...
WOD for Friday 241206“MINIONS ASSEMBLE” 4 sets 12 GHD Sit Ups (Or V-Ups) 6 Bar Muscle Ups (Or 12 Chest to Bar) 6 Squat Snatch (135/95) 12 GHD Sit Ups...
WOD for Thursday 241205“LIGHTBULB!” 15:00 AMRAP 1-2-3-4-5-6. . . 50’ Shuttle Run(s) Wall Walk(s) STRENGTH 12 min EMOM Odd min- :30 sec plank Even min...
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