Posts in WODs

7 sets for load:3 sumo deadlifts Post-workout:AMRAP 3:90 air squatsMax-rep sumo deadlift high pull 24/32kg KB

For time and all work shared with partner:200 KB box step-ups160 single KB lunges 12/20kg120 chest-to-bar pull-ups–[…]

Rest Day

For time:30 clean and jerks 75/115# or For time:30 snatches 75/115# Post-workout:Accumulate:400-m overhead plate carry

Pre-workout:On a 10:00 clock:Rope climb practice 5 rounds for reps:400-m run1:00 max burpee + push-up

For time:12-9-6-9-12:Front squats 75/115 #21-15-9-15-21:Calorie row/AB– 15-10-7-10-15 calories for women Post-workout:EMOM 6:3 front squats– From floor or

Rest Day