Posts in WODs

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

Pre-workoutEMOM 8:1 squat snatch For time:15-12-9-6-3Lateral burpees over the bar5-4-3-2-1Squat snatches (95/135 lb)

Rest day

7 rounds for time:2 rope climbs (15/15 ft)20 walking lunges20 hollow rocks SKILL WORKPost-workoutAccumulate:25-75 KB side bends/side–[…]

18-15-12-9-6 reps for time of:Knees-to-elbowsFront squats (65/95 lb) SKILL WORKAccumulate:2:00 ring support hold