Posts in WODs

7 sets for load:1 front squat Post-workout:5 sets:10 KB side bend/side1:00 double KB front-rack hold

4 rounds for time of:Run 800 meters30 Russian KB swings 16/24kg30 pull-ups

Rest Day

For time with a partner:36 synchronized burpees12 clean and jerks 105/155 lb30 synchronized burpees10 clean and jerks24[…]

Karen150 Wall balls 9/7kg Post-workout:5 sets:20 weighted med-ball sit-ups 9/7kg20 med-ball knee tucks

Rest Day

Pre-workout:Accumulate:20 shoulder taps (holding a plank)20 shoulder taps (holding a pike)20 shoulder taps (upside down, belly to[…]