Posts in WODs

930AM METCON 5-10-15-15-15 reps for time of:Chest-to-bar pull-upsSingle-DB push presses (15/22.5 kg)– Complete 15 double-unders after each[…]

For time:2,000-m row– Every 2:00 including 0:00, perform a :20 support hold on the rings.

Rest day

STRENGTH For load:Back squat5-5-5-5-5– Choose a working weight and hold it across all 5 sets.

METCON EMOM 10:3 bar muscle-ups10 hand-release push-ups ACCESSORYAccumulate:50 GHD hip extensions

For time:15-12-9-6-3 reps of:Deadlifts (105/155 lb)5-4-3-2-1 reps of:Rope climbs

Rest day