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

CUSTER 20/15 Calorie Echo Bike 15 Handstand Push Ups 10 Deadlifts (225/155) -rest 3:00- 20/15 Calorie Echo Bike 5 Strict Handstand Push Ups 20 Deadlifts (225/155) 5 Strict Handstand Push Ups Rest 3:00

LUCY 3 sets AMRAP 5 Minutes 2 Power Clean (165/125) 4 Burpee Pull Ups 6 Box Jump/Step Down (30/24) 8 Wall Ball (20/14) (11/10ft) 10 Push Ups -rest 3 minutes between sets- STRENGTH 1 Front Squat + 1 Pu

Saturday is our in-house competition....Here are some details Doors will Open at 6:00 am. If you want to work out but can't stay for the competition, you are welcome to come and get it done. Set-up

bottom of page