Posts in WODs

Rest Day

5 sets for reps::45 deficit DB step-back lunges:45 DB deadlifts– Rest 3:00

For time:30 rope climbs Post-workout:3 sets::20 single-arm plank hold (right):20 single-arm plank hold (left):20 seated L-hold

Rest Day

For total reps, not for time3 sets of floor presses (2/3 bodyweight)3 sets of strict pull-ups/chin-ups3 sets[…]

Pre-workout:For time:800-m run 3 rounds for time:200-m run20 knees-to-elbows200-m run20 DB thrusters 17.5/12.5kg

Pre-workout:EMOM 10:1 back squat– Increase load across as many sets as possible. For time:6 single-leg squats15 double-unders12[…]