top of page
Search
  • Writer's pictureCoach Rob
    • Mar 17
    • 1 min read

WOD for Saturday 230318

8:30 class


F-150

Teams of 2

3 sets

20 Dbl DB Strict Press

50 double unders each or crossovers

4 rope climbs (20 Bent over DB rows)


20 min AMRAP

1,000m row

50 GHD sit-ups (sub 100 AbMAt SU)

500m row

30 V-ups



6:30 class


F-150

Teams of 2

3 sets

20 SHSPU (sub Dbl DB Strict Press)

50 double unders each or crossovers

4 rope climbs (20 Bent over DB rows)


10-8-6-4-2 RMU/BMU (sub PU 30-24-18-12-6)

50 ft HSW at every “-“ (sub 8 WU every "-")


30 min AMRAP

1,500row

50 GHD sit-ups (sub 100 AbMAt SU)

800m row

30 V-ups


62 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