top of page
Search

3/1 WOD

Warm-up for the following:


4 Rounds Not For Time

5 PVC Pass Throughs

20 Lateral Hops Over PVC

6 Push-ups

1 Shuttle Sprint


Then


In Teams of 2

12 Rounds, Alternating Full Rounds

9/6 Calories Assault Bike

12 Dumbbell Snatches (50/35)

9/6 Calories Assault Bike

or

In Teams of 3

18 Rounds, Alternating Full Rounds

9/6 Calories Assault Bike

12 Dumbbell Squat Cleans (50/35)

9/6 Calories Assault Bike

*Sandbag or slam ball hold immediately after round is complete, rest after sandbag or slam ball hold

 
 
 

Recent Posts

See All
Friday 12/5/25

Warm-Up - 2 rounds 200m easy run 10 Air Squats 10 Samson Lunges 10 Ring Rows 10 Roll N Reach Barbell Warm Up 5 Deadlifts 5 Hang Power Cleans 5 Push Press WOD – For Time You go, I go — split reps 60 Wa

 
 
 
Thursday 12/4/25

Warm-Up (8 min) 3 rounds: 10 ring rows 10 scap push-ups 15-sec active hang 6 Burpees Skill / Strength (15 min) – Strict Pulling 5×3 Strict Pull-Ups (add band or small weight to meet reps) 3×6 Mixed-gr

 
 
 
Wednesday 12/3/25

Warm Up - 2 rounds 200m row or jog 10 KB sumo deadlifts 10 glute bridges 8 inchworms 6 empty-bar sumo deadlifts Sumo Deadlift 5×5 @ 60%-65% Rest 90–120 sec Accessory 3 rounds: 12 DB Romanian deadlifts

 
 
 

Comments

everlong
 fitness 

125 E Santa Clara Street
Arcadia, CA 91006 

  • Yelp
  • Instagram

©2018 by Everlong Fitness. Proudly created with Wix.com

bottom of page