WODs

For time:21-15-9DB devils presses (10/15 kg)– Perform 10 x 12m shuttle runs after each set. Post-workout:3 sets:20[…]

Rest Day

5 sets:On a 1:30 clock30 plate hops to 25 lb plate15 KB goblet squatsMax steps walking lunges[…]

Partner WOD3 Rounds for time:800m Run with ball24 Power Snatches 75/115#

Rest Day

Part 1:For time:250 weighted step-ups (choose your height)– Use a plate or a ball or a vest[…]

3 Rounds for reps:2 minutes AMRAP pull-ups2 minutes AMRAP shoulder presses 55/75 lbs2 minutes AMRAP Row cal