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Our Blog

Wednesday 11.30.16 Workout of the Day

By cfpalmbeach | In WODs | on November 29, 2016



Katy Richardson rippin’ kettlebell swings and jorts!


“Rock, Paper, Scissors” – In teams of 3:

7 Min AMRAP:
Back Squats:
50 Reps at S(95/65) RX(135/95)
50 Reps at S(135/95) RX(185/135)
AMRAP at S(155/105) RX(225/155)

7 Min AMRAP:
Push Press:
50 Reps at S(95/65) RX(135/95)
50 Reps at S(115/75) RX(155/105)
AMRAP at S(135/95) RX(185/135)

7 Min AMRAP:

50 Reps at S(115/75) RX(155/105)
50 Reps at S(155/105) RX(205/145)
AMRAP at S(185/125) RX(255/175)

*Rest 3 Minutes Between AMRAPs


WOD Tips:

-Today is a strength-focused day, so the goal is to challenge yourself on the weight rather than trying to get more reps.  You should pick a weight that you and your teammates can get at least 30+ reps on the final AMRAP of each section.  For the first weight in each section, try to pick a weight that you can do 15-20 unbroken.  The 2nd weight should be about 10-15 unbroken, and the 3rd weight should be about 5-10 reps unbroken. 

-As you accumulate more reps, the weights will start to feel very heavy so prioritize your technique even as you get fatigued. 




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