Posts in WODs

5 sets:1:00 max DB shoulder presses1:00 max strict muscle-ups / low-ring muscle-up transitions– Rest 2:00– Athletes can[…]

Rest Day

For time:50-40-30-20-10 reps of:Double-undersSit-ups Post-workout:3 sets:200-m jog600-m run

Pre-workout:On an 8:00 clock:Build to a heavy 1-rep hang power snatch For time:50 alternating single-leg squats50 thrusters[…]

Rest Day

AMRAP 30:With a partner:Max distance row– One partner works at a time switching as needed.

Pre-workout:4 sets::40 alternating single-leg squats– Rest :20 For time:50 air squats21 ring dips50 air squats15 ring dips50[…]