Friday Workout: OHS, AMRAP

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 likely be running 2 heats for this workout – one starting around 9-915am and one starting around 945-10am. Thanks!



5 Sets: Overhead Squat x 3, 2111 Tempo (2 seconds down, pause in bottom)


Level 1


  • Row x 500m
  • Dumbbell Lunge x 20 (10/leg)
  • Box Push-up x 20
  • Jump Rope Single x 50

Level 2


  • Row x 500m (or Run x 400m)
  • Front Rack Lunge (115/85) x 20 (10/leg)
  • Push-up x 20
  • Double Under x 20


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

7 Comments on “Friday Workout: OHS, AMRAP

  1. @EVO:
    3 rounds-
    ME supinated pull ups
    15 barbell curls
    15 pull downs

    Diane (first time rx?) and then 45 barbell thrusters at a steady pace

    worked up to 100
    3 rounds

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s