Supplemental 3 x Max Distance Handstand Walk Strength and Conditioning 6 Rounds Minute 1: :30 Second L Sit Minute 2: 8 Pendlay Row Minute 3: 200 Meter Run Workout of The Day 6 Rounds 25 Push Ups 500 Meter Row ... Read More
Wednesday Supplemental 3 x 9 Muscle Ups 3 x 9 Handstand Push Ups 7 x 1 Hang Clean + 1 Clean Strength Back Squats 6 x 8 Handstand Walk 6 x 12’ Every 3:30 Workout of The Day 7 rounds ... Read More
Tuesday Supplemental Gymnastics 4 x 16’ Handstand Walk 3 x 12 Strict Handstand Push Ups 3 x 3 Bar Muscle Ups 3 x 10 Chin Ups Power 7 x 1 Hang Snatch + 1 Snatch Every 1:30 Workout of The ... Read More
Please remember to POST your WOD TIMES to comments on the blog. Supplemental Power 6 x 1 Snatch 6 x 2 Overhead Squat 6 x 1 1/4 Squat 6 x 2-5 Muscle Ups Strength Front Squat 6 x 8 Rope ... Read More
Supplemental 6 x 3 Push Press Strength Deadlift 8 x 2 Handstand Walk 8 x 12' Every 3:30 Workout of The Day 5 Rounds 9 Deadlifts 315/235 265/185 225/155 9 Handstand Push Ups Supplemental Endurance Stairmaster 25 Minutes
Thursday Supplemental 3 x 9 Butterfly Pull Ups Strength Back Squat 7 x 7 L Sit to Handstand to L Sit (use a spotter) 7 x 1 Workout of The Day 7 rounds 7 Burpees 14 GHD Sit Ups 21 ... Read More
Wednesday Supplemental 6 x 1 Snatch + 1 Overhead Squat 6 x 1 Power Clean + 1 Split Jerk 5 x 2-4 Muscle Ups 3 x 10 Single Arm Row 3 x 10 Chin Ups or 4 x 9 Butterfly ... Read More
Tuesday Supplemental 3 x 9 Handstand Push Ups 3 x 9 Butterfly Chest to Bar 6 x 1 Snatch @ 90% 7 x 1 Clean and Jerk @85% Strength Front Squat 7 x 7 Handstand Walk 7 x 16’ Every ... Read More
Please remember to Clean Up after yourself and Post your WOD Times to the blog. Make it a great week 619!!! After that fight on Saturday I realized that this young woman is going to be a dominant fighter for ... Read More
Saturday Supplemental Gymnastics 5 x 2-5 Ring Muscle Ups 3 x 8 Chest to Bar Pull Ups Push Press 6 x 6 (10) Toes to Rings 6 x 12 Every 3:30 Team WOD Teams of 2 Isabel 30 Snatches 135/95 ... Read More
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