Posts in WODs

Snatch Heavy Singles x1x5 10 min alternate EMOM 5 heavy Sandbag squats 25 Double Unders

For time: 9 BMU 21 push jerks 95/65# 7 BMU 15 push jerks 95/65# 5 BMU 9 push jerks 95/65#

Rest Day

40-30-20-10 Toes to KB Wall balls 9/7kg Rest 5 minutes 40-30-20-10 Hip Extension 25/15# Wall balls 9/7kg

“DT” 5 Rounds for time: 12 Deadlifts 155/105# 9 Hang Power Cleans 155/105# 6 Push Jerks 155/105#

Olympic Lifting Focus: For QUALITY Clean First Pull x2x5 @ 80% of 1RM

Public Holiday: only 1 WOD at 11AM today. 5 Rounds for time: 50 Step-ups with 45/35# BB[…]