Posts in WODs

Olympic Lift Focus: For QUALITY Establish 3RM Snatch and Clean   Single Sport Endurance Workout Choose ONE[…]

“Nicole” 20 min AMRAP 400m Run Max Rep Pull-ups   Single Sport Endurance Workout Choose ONE of[…]

Bench Press 5 x 5 @ 60% of 1RM Warm up as follows: 5@40%, 5@50% , 3[…]

9min EMOM 3 Deadlifts @ 55% of 1RM   10 min EMOM 6 Pistols + 4 Burpees[…]

REST DAY! Single Sport Endurance Workout Choose ONE of the following Sports… Swim (SUN): 1500m TT Bike[…]

“Partner Filthy Fifty” – In teams of 2 complete for time:   50 Box Jumps 24″/20″ 50[…]

CONTRAST WEEK Complete 5 Rounds: For QUALITY, not for time 5 Back Squats @ 40% of 1RM[…]