top of page
  • Writer's pictureCoach Rob

WOD for Friday 240524


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


AMRAP 18 Minutes


Bench Press (225/145)


Rope Climb

*Repeat the 6-4-2 and 3-2-1 sequence for the full 18 minutes


10-12 minutes to establish a Heavy Shoulder Press

*Great day to find a max if athletes are feeling it

**Athletes may choose to work on a skill of choice rather than the press since we did presses Wednesday as well

103 views0 comments

Recent Posts

See All

WOD for Saturday 240615

“Whopper with Cheese” 6 Rounds 200m run together 20 T2B 20 double DB box step overs 50/35 Rest 2 mins 2 Sets 21-15-9 Deficit HSPU 45’s/25’s Strict press 115/75 Push-ups Rest 2 mins 100/80 cal bike for

WOD for Friday 240614

DALLAS MAVERICKS 100 Double Unders 100 Wall Balls (20/14) 100 Double Unders STRENGTH *if you were not here for yesterdays pull-up test, do it at some point during the scheduled strength for the day. I

WOD for Thursday 240613

DENVER NUGGETS In 3:00 complete: 2 rounds 50ft Single Arm Dumbbell Overhead Walking Lunge (50/35) 10 Toes To Bar *If you complete it within 3 minutes, it unlocks three more minutes. Repeat anothe


bottom of page