top of page
  • Coach Rob

WOD for Monday 191111

Today is your last chance to do 20.5 and get it entered to count in the Open. So, whether you are doing it for the first time or giving it a second shot, go hard, using your head along the way to get your best score.

If you are done with it...let's move on and get back to regular fun.

BTW - Happy Veterans Day! The following workout is in honor of Army Staff Sgt. Jack M. Martin III who died in 2009 from the detonation of an IED while serving our country.


20 min AMRAP

10 Push Press 115/85

10 Kettlebell Swings 24/20kg

10 Box Jumps 24/20

59 views0 comments

Recent Posts

See All

WOD for Friday 240524

ADULTING 18 min AMRAP 20 Alt DB Power Snatch 50/35 15/12 Cal Echo or Cal Row 20 Toes-to Bar 20 Single DB Box Step-ups 50/35 THE FREMAN AMRAP 18 Minutes 6-4-2 Bench Press (225/145) 3-2-1 Rope Climb *Re

WOD for Thursday 240523

GRACE For Time 30 Clean and Jerks (135/95) -OR- "I MUST NOT FEAR" For Time: 8-16-24-32 Hang Squat Cleans (95/65) *8 Burpee Box Jump Overs (30/24) after each set of Hang Squat Cleans STRENGTH 20 Back R

WOD for Wednesday 240522

BENE GESSERIT 6 rounds: 12/10 Calorie Air Bike 12 Overhead Squats (95/65) STRENGTH 5 Strict Press @ 6/10 RPE 4 Strict Press @ 7/10 RPE 3 Strict Press @ 8/10 RPE 2 Strict Press @ 9/10 RPE 1 Strict Pres

bottom of page