Posts from January 2023

For time:150 wall-ball shots 7/9 kg– Starting at 0:00 and every 2:00 after, perform7 burpees to a[…]

AMRAP 20:8 toes-to-bars10 single-DB hang clean and jerks (15/22.5 kg)12/14 calorie row

Rest Day

Partner WOD:On a 15:00 clock:For time:1-2-3-4-5-6-7-8-9-10 reps for time of:Synchronized DB squats (1 DB per partner)Synchronized bar-facing

7 sets for load:5 strict weighted pull-ups5 strict weighted ring dips Post-workout:400-m DB farmers carryHot: 10/15kgSpicy: 15/22.5kgJet[…]

Rest Day

Pre-workout:On an 6:00 clock:Build to a max height box jump AMRAP 8:2 alternating single-leg squats2 box jump[…]