Posts in WODs

5 rounds for time:400-m run20 lateral KB jump-overs10 double-KB walking lunges (12/16 kg)100-m double-KB farmers carry (12/16

Benchmark I For time9-7-5Pull-upsSquat snatches (65/95lb)

Rest day

930AM CROSSFITAMRAP 20 with a partner:4 rope climbs (12/12 ft)20 push presses (45/65 lb) *changed from thrusters20[…]

METCON EMOM 16:Min. 1 | 10 chest to bar pull-upsMin. 2 | 5 front squats (125/185 lb)[…]

Rest day

STRENGTH EMOM 8:1 deadlift– Build to a heavy single. METCON AMRAP 8:2 wall walks2 deadlifts (205/315 lb)