Posts in WODs

Rest Day

For time:1000-m rowthen…5 rounds:15 kipping pull-ups7 push jerks 75/115#

7 sets for load:3 hang power cleans 3 min max calories on AB

For time with a partner:200m run together5 synchro burpees10 thrusters 65/95# shared200m run together7 synchro burpees14 thrusters[…]

Rest Day

Pre-workout:4 sets for load:8 double-KB front rack squats– Rest 1:00-1:30 between sets. Prowler Power!

For time:400m Runthen…24-18-12:Power snatches 45/65 lb12-9-6:BMU / Chest-to-bar pull-upsthen…400 Run