Posts in WODs

3 rounds for time:800-m run20 pull-ups60 air squats

Rest day

Pre-workout3-5 sets:5 double DB deadlifts (instead of barbell DL) 5 x 2:00 rounds:10 double DB deadliftsMax shuttle[…]

SKILL WORKPre-workoutOn a 10:00 clock:1 power clean1 hang power clean– Build to a heavy set. 8 rounds[…]

Rest day

SKILL WORKPre-workoutEMOM 3:3-6 chest-to-bar pull-ups METCONEvery 5:00 for 5 sets:10 floor pressesMax-unbroken chest-to-bar pull-ups– Rest the remainder[…]

Every 3:00 for 10 sets:250-m row– Rest the remainder of each interval. SKILL WORKPost workoutAccumulate:30 GHD hip