top of page

Wednesday March 22nd WOD

30 min partner AMRAP:

1,000m/800m row ( non-rowing partner holding a handstand against the wall or wall plank hold)

50 Alternating DB snatches (50/35 lbs) (40/25)

40 Box jumps over 30/24 in

30 Single Arm DB OH lunges (50/35 lbs) (40/25)

20 Push ups

10 Chest to bar Pull ups

60 views0 comments

Recent Posts

See All

Friday May 24th

Happy belated Birthday Misty Wod!!! 400m Run cash in -then- 4 min Amrap 5 Hspu /Kneel and Press or Push Press 23 dubs Rest I min 4 min Amrap 5 T2B / knee To chest 23 dubs Rest 1 min 4 min Amrap 5 Heav

Thursday May 23rd Wod

Haaaappy Birthday Misty!!!! We will celebrate on Friday!!!!!! Strength: Bench Press 5x 3 reps. Increase weight each set Super Set: bicep curls: 3x 12 tricep ext. 3x12 Conditioning:10 rounds for time o

Wednesday May 22nd WOD

Partner WOD: (Ben's 4:30 idea ;-) 6 rounds: (10 min cap) Partner A: Runs 200m Partner B: Holds plank while partner A is running. Then you will switch. Each partner will end up running 3x's Rest 3 Mi


bottom of page