Posts in WODs

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)[…]

Rest day

For load: 5-5-5-5-5 Back squat

AMRAP 8: 20 walking lunges 20 burpees to a 6-in target Post-workout Accumulate: 30-50 GHD hip extensions

For time: 21-15-9 Pull-ups DB clean and jerk/right arm (15/22.5 kg) DB clean and jerk/left arm (15/22.5[…]

Rest day