Posts in WODs

Complete 5 rounds: 1 Rope Climb 15ft 10 T2B 21 OH walking lunges 45/25# 400m Run

9-7-5 Muscle-up Snatch 135/95# * This is a sprint. 10 min time cap.

Olympic Lifting Focus: For QUALITY Snatch Deadlift x5x5 @ 80% of 1RM Snatch

30 min EMOM Clean & Jerk @ 65-75% of 1RM

400m Farmer’s Walk 24/16kg 21 Floor Press 165/110# 400m Farmer’s Walk 24/16kg 15 Floor Press 165/110# 400m[…]

5 rounds for time: 25 Wallballs 9/7kg 30 pull-ups * 20 minute time-cap

Rest Day!