Posts in WODs

Rest Day

10 rounds for time: 10 hand-release push-ups 5 single-arm DB push jerks, right (15/22.5 kg) 5 single-arm[…]

6 sets for load: 3 deadlifts – Use the same load across all sets. Post WOD: Work[…]

Rest Day

AMRAP 20 with a partner: 100-m farmers carry (16/24 kg) 200-m run 30 KB goblet squats (16/24[…]

EMOM 12: Odd min | 3 ring muscle-ups Even min | max shuttle runs – 1 shuttle[…]

Pre-workout:8 rounds::20 double-under, triple-under, or crossover work:10 rest AMRAP 8: 40 double-unders 10 push presses (45/65 lb)