top of page
Search

3/7 WOD

20 Minute AMRAP: teams of 2


Partner A

200 Meter Run


Partner B – AMRAP

4 - Hang Dumbbell Snatch (50/35)

4 - Ring Dips

4 - Single Dumbbell Push Press (50/35)

4 - GHD Sit-ups



5 Rounds - 3 Minutes Per Round

10 - Incline Dumbbell Bench Press

10 - Tricep Pulldowns

10 - Spiderman Push-ups

 
 
 

Recent Posts

See All
Monday11/10/25

Power Clean Mechanics Warm-Up (10 min) 10 PVC pass-throughs 10 jumping squats/Broad Jumps 8 empty-bar front squats 6 hang power cleans 100m run Lift: Power Clean (Teaching Focus – Mechanics) 5 sets of

 
 
 
Friday 11/7/25

Friday 🔥 Warm-Up 2 rounds 10 good mornings 8 lunge + reach 8 empty-bar DL’s WOD (20 min) — TEAM WORKOUT Partner A: 8 deadlifts (moderate), 6 burpees, 10 sit-ups Partner B: rest, swap every round Coo

 
 
 
Thursday 11/6/25

— Foundation: Mobility + PVC OH Squats Warm-Up 200m easy run or 2 minutes bike 2 rounds: 10 air squats 10 PVC pass-throughs 10 scapular shrugs (standing, arms overhead) 10 ankle rocks Skill / Prep 10

 
 
 

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