Posts in WODs

Rest Day

AB Pyramid Intervals Minute 1: 10 sec sprint, 50 seconds rest assault-bike Minute 2: 20 sec sprint,[…]

For Time:1,000m Row50 Single Arm Dumbbell Hang Clean and Jerks 22.5/15kg200m DB carry30 Chest to Bar Pull-ups25ft[…]

Missed Session Catch-up Day

3 Rounds:3 Burpee Box Jumps 60cm6 Double Dumbbell Front Squats 22.5/15kg12 Deadlifts 22.5/15kg 600m Run 3 Rounds:3[…]

Weighted Pull-up/Chin-up: build to a heavy set of 3 Weighted strict Ring dip: build to a heavy[…]

6 Sets For Load:3-Position Squat CleanPush Press3-Position Squat CleanPush Jerk3-Position Squat CleanSplit Jerk