Posts in WODs

“Kelly”5 rounds for time:400-m run30 box jumps (20/24 in)30 wall-ball shots (7/9 kg)

Rest day

Heavy Day Every 5:00 for 7 sets:3 power cleans2 hang power cleans– Build in load each set.

Skill WorkPre-workout skillEMOM 6:Min 1: Single-arm KB suitcase carry, right arm (100 ft)Min 2: Single-arm KB suitcase[…]

For time:2,000-m row50 burpee pull-ups– Place the pull-up bar 6 in above your reach when your arms[…]

Rest day

Pre-workout skill3 sets:5 single-arm DB overhead squats, right5 single-arm DB overhead squats, left EMOM 15:Min 1: 1-3[…]