Posts in WODs

AMRAP 20:500-m rowSingle-arm KB front-rack walking lunges, right (30 ft) (35/53 lb)Single-arm KB front-rack walking lunges, left[…]

Rest day

DianeFor time:21-15-9Deadlifts (125/185 lb)12-9-6Handstand push-ups Skill WorkPost-workout accessory4 sets::20 hollow rocks:10 rest

Skill WorkPre-workout strengthEvery 2:00 for 5 sets:3 weighted strict pull-ups For time600-m run50 double-unders or 1:30 of[…]

Heavy DayFor load:Back squat5-5-5-5-5 Skill WorkPost-workout finisherAMRAP 1:Max reps back squat– Use 80% of today’s heaviest set[…]

Rest day

12 rounds with a partner:9/12-cal row10 burpees8 double-DB power cleans (35/50 lb)– Partners alternate rounds for 6[…]