Posts in WODs

Pre-workout:3 sets:5 KB snatches/arm– increase weight across sets 5 rounds for time:400/500-m row20 Russian KB swings (16/24

For load:Push press5-5-3-3-3-1-1-1-1-1 Post-workout:3 x AMRAP 1:30:50 double-undersMax-rep burpees-to-target– Rest 1:00 between sets.

Rest Day

For time with a partner:1600-m run1200-m sandbag carry1600-m run– Split the runs in 200-m increments.– Split the[…]

Pre-workout:6 sets:1:00 max distance handstand walk or max rep wall walks– Rest 1:00 AMRAP 20:1-2-3-4-5… etc.Power clean[…]

Rest Day

3 rounds for time:25 sit-ups12/18 cal AB / Row – Rest 2:00 3 rounds for time:15 ab[…]