Sunday 140202

All-levels WOD/Beginner WOD:
A. back squat: In 20 minutes work up to a heavy set of 5
B. row 1000 meters, 500 meters, 250 meters (rest:work 1:1)

Competition Team WOD:


Here’s what’s on tap for Monday’s classes:

All-levels WOD/Beginner WOD:
Partner “Danny”
Complete as many rounds in 20 minutes, alternating work with a partner:
24/20 inch Box Jump, 30 reps
115/83 pound Push Press, 20 reps
30 Pull-ups (Break up the reps howsoever you choose)

Competition Team WOD:
Part A. 10 minute EMOM: Push Press x2 reps (build)

Part B. 6 minute EMOM: TNG Deadlifts x4 reps (275/185#), burpee box jump over x4 reps

Part C. 8 minute AMRAP: 3 wall balls, 3 TTB, 6 wall balls, 6 TTB, 9 wall balls, 9 TTB, ….


  • Nicki Osborn

    A: 93# (got 4 reps at 103# which is a win as I haven’t squatted in almost a month)
    B: Ha. I came for the squats. Rowing + 4’10” = terrible. 5:28/2:37/1:13.5.

  • Any chance someone can post a photo of the board for the 11am class? Forgot to record my row times.