Please post your Rounds + Reps and Mile Time to comments Supplemental 8 x 1 Cleans Strength Find your 5 Rep Max Front Squats 8 x 5 Every 3 Minutes Workout of The Day 619 San Diego Personal Training Hero ... Read More

Supplemental Single Arm Row 4 x 8 T Bar Row 4 x 8 Strength Pendlay Row 6 x 10 GHD Sit Ups 6 x 20 (12) Every 3 Minutes Workout of The Day 3 Rounds 20 Push Ups 30 Double ... Read More

Wednesday Supplemental Split Jerk 8 x 1 Strength Push Press 10 x 3 Every 2:30 Minutes Workout of The Day 2013 Open Workout 13.4 7 Minute AMRAP 3 Clean and Jerk 135/95 115/85 95/65 3 Toes to Bar 6 Clean ... Read More

Monday Supplemental 6 x 3 Back Squat Power Every Minute on The Minute 7 Rounds Minute 1: 2 Cleans + 1 Front Squat Minute 2: 10 Toes to Bar Minute 3: 16’ Handstand Walk or Handstand Hold Workout of The ... Read More

Supplemental Strength 4 x 8 Single Arm Row 4 x 8 T Bar Row Strength Pendlay Row 6 x 8 Hollow Rocks 6 x 20 Every 3:30 Minutes Team WOD 7 Minute AMRAP 20 Calorie Row (10/10) 20 KB Flip ... Read More

Friday Supplemental 5 x 5 Overhead Squat @ 75 % Strength Bench Press 6 x 8 GHD Sit Ups 6 x 20 (15) Every 3:30 Minutes Weighted Dips 3 x 10 Strict Toes to Bar 3 x 10 Every 3:30 ... Read More

Thursday Supplemental Strength 5 x 1 1/4 Front Squats 5 x 1 Front Squats with a 3 Second Pause @ 80 % Strength Back Squats 4 x 10 Toes to Rings 4 x 15 Every 3 Minutes Back Squat 4 ... Read More

Wednesday Supplemental 6 x 1 Clean @ 80% 5 x 3 Front Squats Power Split Jerk 15 x 1 Every Minute on The Minute Workout of The Day "Freddy's Revenge" 5 Rounds 5 Shoulder to Overhead Rx+ 205/125 Rx 185/115 ... Read More

Supplemental Max Distance Handstand Walk 5 x 1 Muscle Snatch 5 x 1 Hang Pull + 1 Hang Snatch 3 x 5 Ring Muscle Ups Rest as Needed Power Snatch Balance (or Overhead Squat) 9 x 1 (5) Every 1:30 ... Read More