WODs

HEAVY DAY 9 sets for load: 5-5-3-3-3-1-1-1-1: Power clean (Use Wed, 15 May 2024 as reference for[…]

Rest day

Every 3:00 for 5 rounds: 40 double-unders 20 wall-ball shots (7/9 kg) – Rest the remainder of[…]

AMRAP 15: 3-6-9-12, etc. V-ups Russian KB swings (16/24 kg) Calorie bike or row – Continue adding[…]

Rest day

Pre-workout: EMOM 8: 1 snatch pull 1 power snatch 1 overhead squat 1 squat snatch 2 rounds[…]

EMOM 20: Odd min | 5 front squats Even min | 5 muscle-ups