top of page
  • Writer's pictureCoach Rob

WOD for Friday 190118


In a 15:00 Time Cap: 2 Rounds: 30/24 Calorie Row 25 Box Jump Overs (24"/20") 20 Front Squats (135/95)* 

Time Remaining in the 15:00 Cap: Build to a 1RM: 1 Squat Clean 1 Hang Squat Clean 1 Jerk 

*Front Squat weight should be something you can Squat 21+ times without stopping when fresh.  Most should scale this weight...if you need to break it into more than 2 sets during the WOD, the weight is too heavy. 

20 views0 comments

Recent Posts

See All

RED AMRAP 12 Minutes 20 Toes to bar 40 thrusters (45/35) 100 double unders Strength Handstands

HABANERO AMRAP 12 Minutes 1-3-5-7-9…. Power Cleans (115/80) Front Squats (115/80) Lateral Burpee Over Bar Strength Deadlift

Do you want/need some extra help and practice with your Hand Stand Push-Ups? If so, our Tuesday night skills class is focusing on the Hand Stand Push-Up! This is for all levels from beginner to expert

bottom of page