Posts in WODs

Rest day

AMRAP 9:3 thrusters (95/135 lb)3 ring muscle-ups3 lateral burpees over the bar

Every 5:00 for 5 rounds::30 single-KB goblet hold (24/32 kg)15/20-cal bike10 Russian KB swings (24/32 kg)– Score[…]

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[…]