Posts in WODs

Rest Day

Pre-workout:On a 10:00 clock:Build to a heavy power clean + front squat. 6 rounds for time:9 hang[…]

EMOM 16:Even minutes: 2 rope climbsOdd minutes: 12 DB reverse lunges (15/22.5 kg)– Use 2 DBs for[…]

5 sets:3 deadlifts– Maintain same load across all sets.– Rest 2:00 between sets. Post-workout:5 sets::30 hand-release push-ups:30[…]

Rest Day

6 Rounds20 Wall balls10 Burpees20 Weighted Walking Lunges10 25m shuttle sprints

Pre-workout10 min practice on any Gymnastic skill Conditioning challenge:20 min to establish max meters on a machine[…]