Posts in WODs

Rest day

For time with a partner:2,400-m run100 wall-ball shots (7/9 kg) (2.7/3 m)100 KB snatches (12/16 kg)I-go-you-go Compete[…]

Pre-workoutEMOM 6:3 broad jumps for max distance– Build in distance each minute. 7 rounds for time:5 box[…]

Rest day

Pre-workoutBanded stability work For load:Deadlift5-5-5-5-5

Pre-workoutEMOM 6:2-5 pull-ups 10-9-8-7-6-5-4-3-2-1 reps for time of:Pull-upsHandstand push-ups

Skill WorkPre-workoutEMOM 8:1 clean pull1 hang power clean1 thruster– Build in load, but only as quality mechanics[…]