Posts in WODs

Rest Day

Pre-workout:EMOM 7:1-2 rope climbs 5 rounds for time::20 L-sit hold:30 plank hold:20 chin-over-bar hold:30 plank hold

7 sets for load:3 clean and jerks Post-workout:On a 3:00 clock:1:00 air squats1:00 empty bar thrusters1:00 empty[…]

Rest Day

Partner workout:7 rounds for time with a partner:15 burpees over your partner20 med-ball sit-ups Post-workout:3 sets:25 banded[…]

3 rounds for time:400-m run21 KB swings 16/24 kg12 pull-ups Post-workout:EMOM 8:5-10 strict handstand push-ups

For time:21-15-9:Knees-to-elbowsFront squats 75/115# Post-workout:EMOM 7:1 front squat