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 thoughts on “Friday Workout: OHS, AMRAP

  1. OHS: 85
    WOD: 2+8

  2. OHS: 75
    WOD: 2+Row

  3. @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

  4. OHS- up to 85#
    no WOD

  5. OHS: worked up to 65#
    Wod: 2+ 390m

  6. OHS: 75
    WOD: 2+6 lunges

  7. OHS: 165#
    WOD: 3+40m run

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