Posts in WODs

Pre-workout:Every 2:00 for 4 sets:3-5 empty barbell squat snatches 3 rounds for time:15 thrusters (55/75 lb)400-m run

Rest Day

400 meter Run20 Burpees600 meter Run40 Wall Ball Shots800 meter Run60 Sandbag Lunges1,000 meter Run60 Sandbag Lunges800[…]

For time:1000-m run (5 rounds)then, 5 rounds:20 pull-ups10 DB push jerks (15/22.5kg)

Rest Day

For load:5-5-5-3-3-3-1-1-1:Thruster– Lift every 3:00

8 rounds for time with a partner:20 V sit-ups20 Russian KB swings10 renegade rows– Partners split work