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  • Writer's pictureCoach Rob

WOD for Wednesday 240320

SNAP, CRACKLE, POP

3 sets

15/12 Calorie Row

15 Shoulder to Overhead (95/65)

20 Toes to Bar

15 Shoulder to Overhead (95/65)

15/12 Calorie Row


-Rest 3:00 between sets-


-OR-


2 sets (set 1 @75%, set 2 @80%)

14/11 Calorie Echo Bike

14 Overhead Squats (115/80)

7 Rope Climbs

14 Overhead Squats (115/80)

14/11 Calorie Echo Bike


-rest 3 minutes b/t sets-


Strength

5 Push Press @ 50-65% 1 RM Push Press

3 Push Press @ 65-75% 1 RM Push Press

2 Push Press @ 75-85% 1 RM Push Press

1 Push Press @ 85-90% 1 RM Push Press

1 Push Press @ 90-95+% 1 RM Push Press

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