top of page
  • Writer's pictureCoach Rob

WOD for Monday 220314

Updated: Mar 13, 2022

*If you are going to do or redo 22.3 today, please tell the class coach as soon as you arrive so accommodation can be made.

**There are Wall balls in the workout today, so if you did Saturday's workout, which had Wall balls too, you are in luck! You get to do them again today; just think of how good you are getting at them!!


6 Sets

60-yard shuttle sprint (6 X 10 yards)

20 Wall balls (20/14)

5 Deadlifts (315/225)

-rest 1:1 b/t sets-

**Last call to claim your extra points for your team from last week's Open challenges. (if you don't know what they were, you likely didn't earn them). If you did them, please mark the spot(s) on the scoresheets that are on the wall as you walk in. Points will be tallied Monday night to determine the winning team for this years Open team competition.

btw - Standings after 22.1 and 22.2 are as follow:

1st - Team 4

2nd - Team 2

3rd - Team 1

4th - Team 3

It is close enough that there can be some shuffling of these places by the time all of the scores are entered. So, if you need to do the 22.3 WOD or need to do it again, get it done. Make sure you enter your scores by 6 p.m. Monday, March 14th online as well.

btw #2 - 2 members of Team 4 submitted WOD's that were the closest to the actual announced WOD. Congratulations to them and Team 4!

Good Luck!!

125 views0 comments

Recent Posts

See All

WOD for Friday 240712

THE BALLAD OF SONGBIRDS AND SNAKES 5 Rounds 7 Overhead Squats (115/80) 11 Toes to Bar Strength 1-2-3-4-5-6-7-8-9-10 Unbroken Strict Pull Up 1-2-3-4-5-6-7-8-9-10 Unbroken Strict Ring (OR Bar) Dips *Res

WOD for Thursday 240711

"MAY THE ODDS FOREVER BE IN YOUR FAVOR" For Time 30 Power Clean & Jerk (155/115) -straight into- 1-2-3-4-5 Rope Climbs 35-25-15-10-5 GHD Sit Ups **scale to AbMat sit-ups 50-40-30-20-10 Strength 3 roun

WOD for Wednesday 240710

MOCKINGJAY 10-9-8-7-6-5-4-3-2-1 Burpee Dumbbell Deadlift (2x50s/35s) *30 Double Unders after each set Strength Build up to a Heavy Shoulder Press 10-12 minutes


bottom of page