Posts in WODs

5 rounds for time:3 power cleans (75/115 lb)12 wall-ball shots (7/9kg)

Every 3:00 for 7 sets::45 to complete:1 shuttle run (10 ft)1 shuttle run (20 ft)1 shuttle run[…]

Rest day

930AM METCON 5-10-15-15-15 reps for time of:Chest-to-bar pull-upsSingle-DB push presses (15/22.5 kg)– Complete 15 double-unders after each[…]

For time:2,000-m row– Every 2:00 including 0:00, perform a :20 support hold on the rings.

Rest day

STRENGTH For load:Back squat5-5-5-5-5– Choose a working weight and hold it across all 5 sets.