Posts in WODs

4 rounds for time:400-m run400/500-m row Post-workout:Accumulate:50 banded hip extensions

Pre-workout:EMOM 6:1-5 bar muscle-ups AMRAP 15:10 pull-ups25-ft DB overhead walking lunge 15/22.5kg (hold the DB with both[…]

Rest Day

For time:800/1,000-m row60 v-ups600/750-m row60 v-ups400/500-m row– Split all the work evenly.– One partner holds a plank[…]

5 rounds for time with a partner:30 alternating DB snatches (22.5/32.5 kg)20 box jump-overs (50/60 cm)– Resting[…]

Rest Day

7 sets for load:5 front squats