Posts in WODs

Rest day

Pre-workout: EMOM 9: 1 push press – Build in load. HERO WOD: JACK AMRAP 20: 10 push[…]

AMRAP 15: Double-KB front-rack carry (50 m) (16/24 kg) 10 burpees to target (12 in) Post-workout: 4[…]

5 rounds for time with a partner: 31 back squats (75/115 lb) 12 power cleans

Rest day

With a partner, complete as many rounds as possible in 21 minutes of: 20-cal row 16 burpees[…]

AMRAP 15: 200-m run 10 handstand push-ups 15 wall-ball shots (7/9kg)