by Liz Myers | Feb 25, 2025 | WOD
Skill Pre-workout 2 sets: 10 monster walk steps, forward 10 monster walk steps, backwards 10 banded sumo stance good mornings 10 banded pull-aparts WOD For load: Deadlift 10-8-8-4-4-4
by Liz Myers | Feb 24, 2025 | WOD
WOD ‘9 to 5 ‘ 3 rounds for time: 15 chest-to-bar pull-ups 25 hand-release push-ups 400-meter run
by Liz Myers | Feb 23, 2025 | WOD
Skill Pre-workout On a 8:00 clock: Build to a heavy complex 1 clean grip deadlift 1 clean pull 1 hang power clean 1 power clean WOD ‘Islands in the Stream’ AMRAP 10: 20 alternating single-leg squats 10 power cleans...
by Liz Myers | Feb 22, 2025 | WOD
WOD ‘Bruises’ 3 x AMRAP 4: 3 rounds: 15 KB swings (16/24kg) 30 double-unders Then… Max-reps walking lunges – Rest 1:00 between AMRAPs.
by Liz Myers | Feb 22, 2025 | WOD
WOD ‘Someone You Loved’ AMRAP 20 with a partner: 10 sumo deadlift high pulls (25/35kg) 10 wall-ball shots (6/9kg) (10/11 ft) – Each partner completes a full round before switching; one partner works at a time.
by Liz Myers | Feb 21, 2025 | WOD
WOD ‘POINTLESS’ AMRAP 15: 3-6-9-12.. etc. Pull-ups Bar-facing burpees Push jerks (40/52.5kg)
