Coach Rob
WOD(s) for Monday 220620
TRY ME
4 sets:
90 second AMRAP
60 Double Unders
Max effort weighted Box Step Ups (70/50) [one dumbbell]
or/and
CARIBBEAN SEA
12 Squat Cleans (135/95)
24 Bar Muscle Ups
12 Squat Cleans (135/95)
Strength
Squats
TRY ME
4 sets:
90 second AMRAP
60 Double Unders
Max effort weighted Box Step Ups (70/50) [one dumbbell]
or/and
CARIBBEAN SEA
12 Squat Cleans (135/95)
24 Bar Muscle Ups
12 Squat Cleans (135/95)
Strength
Squats
LUTTRELL 3 Rounds 25 Burpee over the bar 15 Body weight back squats STRENGTH Clean Deadlift to Mid Thigh + Clean Pull + Clean + Jerk 5-5-5-4-4 1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean +
SEAL TEAM 10 4 Rounds 500m Row 100ft Double Kettlebell Front Rack Carry (2x70/53) Strength Dips Ring Dips/Box Dips 4 sets to failure (each set) * rest 2 min between sets
06/28/05 For time: 30ft -60ft -90ft Back Rack Lunge (135/95) 30-20-10 Toes to bar Strength 3-4 Sets: 6 DB Bent Over Row - RPE 8 12 Underhand Barbell Row - RPE 7 25 Ring Rows - RPE 6 -Rest 2:00-3:00 b/