Posts in WODs

Legless Rope Climbs: 5 ascents (for QUALITY)   8 Rds for time: 8 KBS 32/24kg 10m shuttle[…]

OHS x5x5 @ 75%   5 Rds for time: 16 FR walking lunges 95/65# 30 Double-unders  

Rest Day!

Swim WOD with Carol 🙂

For time: 50 box jumps 24/20” 25 HSPU 40 box jumps 24/20” 20 HSPU 30 box jumps[…]

Olympic Lifting Focus: For QUALITY   Front Squat Holds 5×5 60% (3 seconds PAUSE @ bottom) OH[…]

Clean and Jerk 1-1-1-1-1-1-1 * first set starts once you reach 80% of your 1RM   For[…]