Thursday 8.15.2019



A. Every 2 minutes, for 12 minutes (2 sets), rotate through the following stations:
Station 1 – Rope Climb Technique Work – no more than 4 ascents
(if you don’t have rope climbs, work on Strict Pull-ups or L-Pull-ups)
Station 2 – Handstand Hold Work
(use partner assists or the wall to learn balance points and accumulate time upside down)
Station 3 – Kettlebell Side Plank x 30-40 seconds each side

B. Three sets, for max reps/calories of:
3 Minutes of Rowing (for Calories)
2 Minutes of Strict Handstand Push-Ups (or L-Seated Dumbbell Press)
1 Minute of Toes to Bar
Rest 3 minutes


40 Seconds On/20 Seconds Off x 3 rounds (12 minutes)
Running (Air Runner)
Sled Pull (light)
Bike Erg
Seal Walk


AMRAP in 10 minutes:
150 Meter Row
5 Burpees
10 Sit-ups


Run 800 Meters @slightly slower than 1-mile PR pace
Rest 4 minutes
x 2
Run 400 Meters @1-mile PR pace
Rest 2 minutes
x 4
Run 200 Meters @slightly faster than 1-mile PR pace
Rest 1 minute
x 6

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