Best WOD of the Week: 10/21/23

October 20, 2023
Best WOD of the Week: 10/21/23

No CF Kids 9-14

We apologize for the inconvenience, but our 9-14 Kids class is canceled on Saturday, 10/21

The Details

This work-out begins on the rower.

Athlete 1 and Athlete 2 will row a combined total of 1200m (Rx). The work will be split into 200m increments. Performance will split the work into 150m increments, Fit=200m splits

When the row is complete, you will do 6 total rounds (3 per person) of:

Burpee Box Jumps

Dumbbell Sumo Deadlift High Pull

Single Leg Tuck-Up

Athlete 1 will work, while Athlete 2 Rests

After 6 Rounds are complete, you will Bike the given calories. Dividing the work (recommended is 5 cal per person +/-)

After the bike is complete, complete another 6 rounds (total) of BBJ, SDLHP, SLTU

Then you will head back to the rower, dividing the work again

When Row is Complete, do 6 Rounds of:

Devils Press

Dumbbell Thruster (single dumbbell)



Complete another 6 rounds of Dev Press, Thrusters, Burpees


Continue Reading

pushpress gym management software for boutique gyms and fitness studios