top of page
Search

BIRTHDAY WOD COACH ROBERTA!


I want to wish a SUPER HAPPY BIRTHDAY to THE MOST ENERGETIC, HAPPY, GO LUCKY person I have ever had the pleasure of meeting, COACH ROBERTA!!!!! Thank you for always helping and pushing your fellow MEF'ers to be the best they can be! Thank you for all your dancing and fancy leotards!!! WE LOVE YOU! Thanks for being an amazing person and an amazing coach!!!

Skill: Open Gym:

Conditioning:

For Time:

37 Box Jumps (24/20)

600m Run

37 Wall Balls (20/14)

400m Run

37 Burpees

200m Run

37 Double Unders

200m Run


4 views0 comments

Recent Posts

See All

Strength: Front Squats 1x8 @ 65% 1x8 @ 70% 1x8 @ 75 % 1x8 @ 80% Conditioning: 3 Sets: Each Set is 3 Rounds of: 10 Deadlifts (225/155)(185/125) 8 Burpee Box Jumps (24/20) Rest 1 min btwn sets

Strength: Shoulder Press 1x8 @ 65% 1x8 @ 70 % 1x8 @ 75% 1x8 @ 80% Conditioning: Every 3 Minutes for 21 Minutes (7 Rounds) 10 Toes to Bar 30 Double Unders 10 Power Snatch (135/85)(115/75)(95/65)

Partner WOD: Split Reps 10 Pull ups/Ring Row 20 Push Press 30 OH Lunges 40 Back Squats 50 Weighted Sit ups

bottom of page