Posts in WODs

Pre-workout:5 sets:2 push jerks– Barbell comes from the floor.– Build to a heavy double. 5 rounds for[…]

Rest Day

5 Rounds500m Row / 400m Run40 Lunges with sandbag30 Wall balls20 Sit-ups10 Burpees

Floor Press10-10-10-10-10 Post-workout:1 set:Max-effort hanging L-sit hold– All athletes start together.

Rest Day

Pre-workout:5 sets:3 front squats– Barbell comes from the floor.– Build to a heavy triple. For time:50 front[…]

“Nicole”AMRAP 20400m RunMax pull-ups in a single set Post-workout:On a 3:00 clock:Find a 1-rep-max weighted pull-up.