top of page
Search
  • Writer's pictureCoach Rob

WOD for Friday 190322


And 19.5 is Fran on Steroids! 

Bring your family and friends to cheer you on Friday night as you do 19.5....if you can’t come sometime between 4:30 and 7:30, we’ll get you taken care of during another another class. 

Remember, these count towards the inter-gym Clash.....so, give it your all!     More than anything, Have Fun!

19.5 

33-27-21-15-9

Thrusters 95/65

Chest-to-bar Pull-ups 

Really, it’s nothing...Wednesday we did 50 thrusters in a row after we already wore our legs down with back squats. 


18 views0 comments

Recent Posts

See All

WOD for Saturday 250420

3 NINJAS Teams of 3 300/240 Bike 300/240 Row -Rest 5 mins- 30-24-15* Thrusters 95/65 C2B Pull-ups *Start each round of thrusters with 400m sled drag (3x45’s/2x45’s) *1 member of the trio must be in a

WOD for Friday 240419

MELMAN AMRAP 7 Minutes 1000m Row In remaining time: Max reps Strict Handstand Push Ups -rest 5 minutes- AMRAP 7 Minutes 1000m Row In remaining time: Max reps Strict Ring Dips -rest 5 minutes- AMRAP 7

WOD for Thursday 240418

"I LIKE TO MOVE IT, MOVE IT" 8 sets (each/1:1) 50 Double Unders 1 Rope Climb (Or 5 Strict Pull Ups) 5 Overhead Squats (155/105) **rest 1:00 min between sets Strength Every 2:00 (5 sets) 5 Snatch Push

bottom of page