Posts in WODs

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.

3 rounds for time with a partner:100-m synchro walking lunges100 double-unders400-m med-ball carry (7/9 kg)– Break up[…]

Rest Day

400m Run/Ski/Row40 Push Ups400m Run/Ski/Row40 Burpees400m Run/Ski/Row40 Squats Sled Pull practice

5 min AMRAP burpee broad jump AMRAP 20 with a partner:30m sled push12 alt. DB snatches (15/22.5[…]