top of page
  • Writer's pictureCoach Rob

WOD for Friday 230217

OPEN 23.1 (repeat of 14.4)


14 minute AMRAP

60 Calorie Row

50 Toes-to-Bar

40 Wall Ball Shots 20/14

30 Power Cleans 135/95

20 Muscle-Ups


14 minute AMRAP

60 Calorie Row

50 Hanging Knee Raises

40 Wall Ball Shots 14/10

30 Power Cleans 95/65

20 Pull-Ups

Scaled Foundations

14 minute AMRAP

60 Strokes on Rower

50 Sit-ups

40 Wall Ball Shots 10/6

30 Power Cleans 45/35

20 Push-Ups

Come have Fun! You don't have to be signed up for the Open to participate in the workouts. We encourage it, but it is not mandatory. The only thing is you, here, with a smile, ready to get after the workout! btw - you can still sign up for the Open

80 views0 comments

Recent Posts

See All

WOD for Friday 240621

REDWINGS 19:00 AMRAP Run 400 meters with a sandbag (or odd object) 19 Burpees * There is no set weight for the carry. Something in the 25-45 pound range is recommended. Use a sandbag, wall ball, plate

WOD for Thursday 240620

QUARTERFINALS 24.1 4 rounds for max reps of: 1 minute of Snatches (135/85) 1 minute of Rowing for calories 1 minute of Dumbbell Box Step-ups (50/35 DBs, 20-inch box) -1 minute of rest STRENGTH Level 1

WOD for Wednesday 240619

PEZ For Time: AMRAP 1 Minute 12 Push-ups or 7 Barbell Bench Press (bodyweight/.75x bodyweight) AMRAP Toes to Bar in the time remaining until you get to 100 reps -rest 1 minute b/t sets- STRENGTH 6 set


bottom of page