Wednesday Workout: Team WOD

Quick announcement: Gymnastics class tonight (Wednesday) will feature rope climbs in preparation for the “31 Heroes” WOD (among other skills).

Note: If you are signed up for the “31 Heroes” WOD this Saturday, stay tuned as I will be sending out some info on Friday to participants.  The 10am make-up class and gymnastics are CANCELED on Saturday, but all other classes are still on. We will start “31 Heroes” right around 9am, rain or shine.



In Teams of 2, Complete the Following for Time:

2 Rounds of:

  • Thruster (95/65) x 50
  • Row for calories x 50
  • Box Jump Overs (24/20) x 50
  • Power Clean (95/65) x 50
Level 1 Subs
  • Dumbbell Thruster
  • Row – same
  • Box Jump Step Up/Down (18/12)
  • Hang Power Clean

Notes: For Level 1, also consider scaling overall rep count. One rower per team regardless of number of people in class!



Work on yourself! Spend some time after class mobilizing soft tissue and trouble areas


1.  Register for the “31 Heroes” WOD happening on August 1!  More info HERE.

5 Comments on “Wednesday Workout: Team WOD

  1. At EVO in Winchester:

    Strength: 4×5 hang clean + push jerk @ 105#

    14min AMRAP: (3+4 cals)
    15 wall balls
    10 burpees to target
    15 cal row

    2 min rest

    14 min AMRAP: (2 rounds)
    200m run
    10 pull ups
    300m run
    10 pull ups
    400m run
    10 pull ups

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