Posts in WODs

Pre-workout EMOM 6: 3 bar muscle-ups or transition drills For time: 30-20-10: Burpees Chest-to-bar pull-ups Alternating DB[…]

AMRAP 12: 50 push press (55/75 lb) 50 toes-to-bar 50 box jumps (45/60cm) 25 ring dips

Rest Day

AMRAP 5:00 Row 500 meters Max wall-ball shots (7/9 kg) – Rest 5:00 AMRAP 5:00 Row 500[…]

Pre-workout: EMOM 8: 1 hang power snatch 1 high hang power snatch 3 rounds for time: 15[…]

Rest Day

For load: 5-5-3-3-1-1 Deadlift – Start at 75% of 1-rep-max – Build to a 1-rep-max deadlift