Posts in WODs

Pre-workout:5 sets:100-m sprint 5 rounds for time:1:00 double unders400-m run

4 rounds for time:1:00 handstand hold7 squat cleans 75/115#14 toes-to-bars Post-workout:Accumulate:50m handstand walk

Rest Day

5 sets for load:8 deadlifts Post-workout:3 sets:15 hip extensions on box with partner15 good mornings with barbell

3 rounds for time:400/500-m row15 front squats (65/95 lb)1 rope climb Post-workout:Accumulate:30 strict weighted pull-ups

Rest Day

AMRAP 25:12 handstand push-ups / pike push-ups / deficit push-ups800-m run