Posts in WODs

Rest day

SKILL WORKPre-workout3-5 sets:5 deadlifts– Build to workout weight or slightly heavier. METCON10-9-8-7-6-5-4-3-2-1 reps for time:Deadlifts (155/225 lb)Handstand

METCON5 x 2:00 rounds:6 shuttle runsMax bar muscle-ups– Rest 1:00 between rounds.– 1 shuttle run is 25[…]

SKILL WORKPre-workoutEvery :90 for 6 sets:1 clean pull1 hang power clean1 push jerk METCON15-12-9-6-3 reps for time:Power[…]

Rest day

For time with a partner:60 synchronized AbMat sit-ups56/80 calories60 knees-to-armpits42/60 calories60 push-ups30/40 calories– Use any machine for[…]

SKILL WORKPre-workoutEMOM 5:5 hang power snatches– Practice cycling at a light load. METCON10 rounds for time:3 hang[…]