Bob “A Gymnasts Dream”
Teams of 4 – 0-20 Minutes
4 Rounds for Time
11 Bar Muscle Ups
17 Synchro Burpee Box Jumps @ 24/20
19 Synchro Barbell Thrusters @ 115/75 (2 Teammates) | 50 Wall Ball Thrusters @ 20/14 (2 teammates
Remaining Time – Find a 1 RM Clean and Jerk – Time Cap 25 Minutes
The gymnastics will change every round. Every Member must complete a rep in the gymnastic portion in memory of Bob.
Round 1: 11 Bar Muscle Ups
Round 2: 22 Chest to Bar Pull Ups
Round 3: 33 Pull Ups
Round 4: 44 T2B or Knee’s To Chest
WOD For Class:
“Success is a decision, not a gift”
Primer: 2 Rounds: 60s Bike | 10 Alternating Lunges | 8 Front Squats | 8 Push Press | 8 Clusters
On the Every 2 Minutes x 5
Set 1 – 14 Barbell Reverse Lunges
Set 2 – 12 Reverse Lunges
Set 3 – 10 Reverse Lunges
Set 4 – 8 Reverse Lunges
Set 5 – 6 Reverse Lunges
WOD: 21 Savage
75/50 Cal Bike
21 Front Squats @ 155/105
21 Push Press @ 155/105
21 Hang Clusters @ 155/105
Time Cap 16 Minutes
Bulletproof Shoulders:
75/50 Cal Bike
21 Goblet Squats @ 50/35
21 Sumo Deadlift High Pulls @ 75/55
42 Single Arm DB Overhead Lunges
Dumbbell Version
1200M Run
21 Dumbbell Front SQuats
21 Dumbbell Push Press
21 Dumbbell Hang Clusters
2 Dumbbells for all movements