Posts in WODs

Part 1Every 2:00 x 4 sets:0:30 max-cal Assault bike Rest until the clock hits 10:00, and then…[…]

Rest day

Skill WorkPre-workout strength5 sets:1 high hang power clean1 hang power clean1 below the knee power clean AMRAP[…]

For time:30 burpees600-m row30 burpees Skill WorkPost-workout accessory4 rounds:2 Turkish get-ups/side10 single-arm DB bent-over rows/side20 Russian twists–[…]

Heavy Day For load:Front squat3-3-3-3-3 Skill WorkPost-workoutAccumulate:30 single-leg unloaded deadlifts, right leg30 single-leg unloaded deadlifts, left leg1:00[…]

Rest day

For time:1,200-m run3:00 rest800-m run2:00 rest400-m run1:00 rest200-m run