Posts in WODs

4 rounds for time: 10 deadlifts (105/155 lb) 30 wall-ball shots (7/9kg) Post-workout: 8 sets for reps:[…]

Rest day

Bring-A-Friend WOD! 3 Rounds of 1 minute each station: 1.⁠ ⁠Assault bike / Run 2.⁠ ⁠Wall walks[…]

AMRAP 12: 10 calories on any machine 4 ring dips 6 single-arm Russian KB swings/arm (12/16 kg)[…]

Rest day

For load: 5-5-5-5-5 Back squat

AMRAP 8: 20 walking lunges 20 burpees to a 6-in target Post-workout Accumulate: 30-50 GHD hip extensions