Posts in WODs

30 min EMOM 3 pull-ups + 5 push-ups + 7 air squats

“Scotty” 11 min AMRAP 5 Deadlifts 315/220# 18 Wall-balls 9/7kg 17 Burpees over bar

Olympic Lifting Focus: For QUALITY Burgener Warm-up (PVC only) Work each part of the warm up for[…]

30 min EMOM Squat Clean @ 75 – 85% of 1RM

42 Medicine Ball Cleans (facing wall) 9/7kg 21 Floor Press 155/105# 30 Medicine Ball Cleans (facing wall)[…]

20 min AMRAP 3 Ring Muscle Ups 6 Power Snatches 95/65# 9 Russian KBS 32/24kg

Rest Day!