Posts in WODs

Pre-workout:On a 10:00 clock:Build to a heavy 1-rep front squat AMRAP 12:3-6-9-12…Pull-upsSit-upsFront squats 65/95 lb

Rest Day

5 rounds for time:200-m DB farmers carry15 deficit push-ups on DBs 10/15kg10 DB push jerks 10/15kg

5 sets for load:5 weighted strict pull-ups5 weighted strict ring dips Post-workout:3 sets:1:00 max calorie bike– Rest[…]

Rest Day

3 rounds for reps:1:30 air squats1:30 sit-ups1:30 calorie row/AB Post-workout:Accumulate:2:00 in a handstand– Stomach facing the wall.

EMOM 8:3 heavy push presses 5 rounds for time:25 push presses 45/65#50 double-unders