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 Friday 240426ACAI 24 minute EMOM Minutes 1 & 2: 90 Sec Bike/Row @ 55-65% Minute 3: 20 Toes to bar Minutes 4 & 5: AMRAP 5 Power Snatch (155/105) + 5 Overhead Squats (155/105) + 10 Bar Facing Burpees Minute 6: REST
WOD for Thursday 240425DRAGONFRUIT 5 sets: (1:1 rest or IGYG with partner 12/10 Calorie Row 15 AbMat Or 10 GHD Sit-ups 12/10 Calorie Row 10 V-Ups Strength Row Practice, Pace Before or after the WOD perform as many of the fo