Posts in WODs

For time:1000-m run (5 rounds)then, 5 rounds:20 pull-ups10 DB push jerks (15/22.5kg)

Rest Day

For load:5-5-5-3-3-3-1-1-1:Thruster– Lift every 3:00

8 rounds for time with a partner:20 V sit-ups20 Russian KB swings10 renegade rows– Partners split work

3 x AMRAP 3:15 wall-ball shots 7/9kg10 toes-to-bars– Rest 2:00 between AMRAPs. Post-workout:Accumulate:50 Good mornings with a[…]

Rest Day

AMRAP in 30 minutes10 Burpee Broad Jumps20 Push-Ups30 Sandbag Lunges (choose your load)40 calorie Row/AB/Ski erg