top of page
  • Writer's pictureCoach Rob

WOD for Friday 230317


Hey! Don't forget to register for the pain clinic that is this Saturday at 10 am. It will be worth your time (and the $30 fee). We have DPT (Doctor of Physical Therapy) Scott Christensen who will be spending an hour to help us learn how to manage and get over those nagging injuries faster.

Just for being a part of this you will receive some great instruction and some Kinesiotape or Muscle Floss. See you there!!

Now for Friday's treat!

***what it doesn't say on the board is that in the WOD, every round you will add 1 C&J to the total for that round...i.e. round 1 you will do 1, round 2 you will do 2, etc. FUN!


3 sets:

10 DB Box Step Ups (each side)

10 DB Stepback Lunges (each side)

Max Set DB Squats

-rest 2:00 - 2:30 between sets-

*Done with 2 Dumbbells (1 in each hand) athletes choice of weights

85 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