Posts in WODs

Olympic Lifting Focus: For QUALITY Burgener Warm-up (PVC only) Work each part of the warm up for[…]

30 min EMOM 1 Squat Snatch @ 65-75% of 1RM

3 Rounds for time: 400m Farmer’s Carry 24/16kg 10 Sandbag cleans 10 Over Sandbag burpees

10 rounds for time: 7 Sumo Deadlift High Pull 95/65# 7 Front Squats 95/65# 7 Push Jerks

Rest Day!

“JAN” 4 rounds for time: 6 Burpee BMU 20 ft HS walk 16 GHD situps

(Lifts are by feel today, by next week we’ll assign numbers) Mid-hang Clean x5x3 Halting Clean Deadlift[…]