Posts in WODs

Rest day

For load, Overhead squat 5-5-5 Snatch balance 3-3-3 Hang squat snatch 1-1-1

3 rounds for time with a partner: 800/1,000-m row 50 burpees 50 box jumps (45/60cm) 800-m run[…]

4 rounds for time: 10 deadlifts (105/155 lb) 30 wall-ball shots (7/9kg) Post-workout: 8 sets for reps:[…]

Rest day

Bring-A-Friend WOD! 3 Rounds of 1 minute each station: 1.⁠ ⁠Assault bike / Run 2.⁠ ⁠Wall walks[…]

AMRAP 12: 10 calories on any machine 4 ring dips 6 single-arm Russian KB swings/arm (12/16 kg)[…]