Coach RobNov 28, 20231 min readWOD for Wednesday 231129Livin' On a Prayer6:00 AMRAP6/5 Calorie Row2-4-6-8. . . Burpees Box Jump Overs (24/20)-rest 4:00-6:00 AMRAP6 Burpees Box Jump Overs (24/20)2-4-6-8. . . Echo BikeStrength2 Snatch Push Press + 1 Overhead Squat:- Work up to a heavy complex in 10-12 minutes
Livin' On a Prayer6:00 AMRAP6/5 Calorie Row2-4-6-8. . . Burpees Box Jump Overs (24/20)-rest 4:00-6:00 AMRAP6 Burpees Box Jump Overs (24/20)2-4-6-8. . . Echo BikeStrength2 Snatch Push Press + 1 Overhead Squat:- Work up to a heavy complex in 10-12 minutes
WOD for Monday 240506DOLLY PARTON 30:00 AMRAP 400m Run/500M Row/24/19 Cal Echo 5 Rounds of “Strict Cindy” 5 Strict Pullups 10 Push-ups 15 Air Squats -OR- BILLY DUFFY EMOM 18 Minutes 1 - 10 Calorie Echo Bike 2 - 10 Pull-up
WOD for Saturday 240504NIGHTHAWK - Teams of 2 6:30 a.m. Comp Class 4 rounds 400m Burden Run (30/20lb wallball or each teammate wears weighted vest.) 8 Wall Walks 2 Peg Boards or 4 Rope Climbs -rest 3 mins- 4 rounds 30 T2B 3
WOD for Friday 240503BONES 40 Minute IMPOSSIBLE EMOM Minute 1: Unbroken Round of DT 155/105# Minute 2: 15/12 Calorie Echo Minute 3: 15 Bar Facing Burpee Minute 4: Unbroken Round of C2B Mary Minute 5: Rest *DT 12 Deadlift