Posts in WODs

Olympic Weightlifting Focus: For QUALITY OHS 3×3 with 3 second pause at bottom @65%

5 Rounds for time: 20 Pull-ups 30 Alternating DB Power Snatches 17.5/12.5kg 40 DU

Push Press 5-5-3-3-3-2-1   3 Rounds for time: 20 Front Squats 95/65# 20 Push Presses 95/65#  

Back Squat x5x5 @75% of 1RM   7min AMRAP 10 Box Jumps 20/24” 5 Burpee BMU

Rest Day 🙂

For time: 100 Sit-ups 1 mile Run 100 Air squats  

Team WOD: 20 min AMRAP (teams of 3) TIMER:  50m Farmers Walk 24/16kg AMRAP: Row (cal) Slam