Posts in WODs

Pre-workout:EMOM 8:1 deadlift– Build to a heavy single. AMRAP 8:2 wall walks2 deadlifts 155/205#

AMRAP 20 with a partner25 DB snatches 15/22.5kg25 wall-ball shots 7/9 kg Post-workout:Accumulate with a partner:40 DB[…]

5 rounds for time:200-m run20 pull-ups200-m run20 push-ups200-m run20 sit-ups200-m run20 air squats

Rest Day

For load:Back squats5-5-3-3-3-1-1-1-1-1 3 min max cal on AB

Pre-workout:4 sets:5 push presses– Build to a heavy set of 5-reps. AMRAP 5:10/15 calorie row10 push-ups Rest[…]

AMRAP 20:4 DB thrusters 15/22.5kg6 T2B24 DU’s– Use two DBs.