Wednesday Supplemental 6 x 2 Overhead Squat with 3 Second Bottom Pause Power Snatch 8 x 2 Every 1:30 Minutes Workout of The Day 4 Rounds 6 Power Cleans 185/125 155/105 125/85 12 Pull Ups 24 Sit Ups Supplemental Endurance ... Read More
Wednesday Happy 50th Pete McWorkman Supplemental 7 x 3 Deadlifts Workout of The Day 50 Box Jumps 24/20 50 Jumping pull-ups 50 Kettlebell swings, 1.5/1.0 Walking Lunges 50 Knees to elbows 50 Push press 45/35 50 Back extensions 50 Wall ... Read More
Thursday Supplemental 6 x 3 Front Squats Strength Back Squats 5 x 10 GHD Sit Ups 5 x 16 Every 3 Minutes Wait 4 Minutes Back Squat 1 x 20 Workout of The Day Hero WOD “White” 5 Rounds 3 ... Read More
Supplemental 7 x 1 Hang Clean 3 x 10 Chin Ups Skillwork Kipping and Butterfly Pull Ups Strength Front Squat 7 x 3 Every 2:30 Workout of The Day 4 Rounds Minute 1: Max Pull Ups Minute 2: Max Calorie ... Read More
Supplemental 5 x 1 Push Jerk 6 x 1 Split Jerk 2 x 16 Alternating Weighted Pistols Strength Push Press 6 x 6 Climbing Rolling Pistols (3 on Each Side) 6 x 6 Every 3 Minutes 3 Rounds 20 Hand ... Read More
Supplemental 3 x 18" Handstand Walk 7 x 1 Hang Clean Skillwork Headstands (use a towel or ab mat for your head) Power/Strength 9 x 1 Power Clean + 1 Front Squat Every 2 Minutes (Power Clean PR if you're ... Read More
Supplemental 7 x 1 Snatch 3 x 30" Handstand Walk 3 x 5 Bar Muscle Ups Strength Tempo/Position Overhead Squats 7 x 1 Candlestick Rolls 7 x 6 GHD Sit Ups 7 x 12 Every 3:30 Minutes Workout of The ... Read More
Supplemental 7 x 1 Snatch 7 x 1 Overhead Squat Max Reps Ring Muscle Ups Strength Push Press 7 x 7 GHD Sit Ups 7 x 15 Every 3:30 Minutes Workout of The Day 3 Rounds 5 Clean and Jerk ... Read More
Supplemental (After Strength 7 x 1 Hang Power Clean @ 90% 5 x 3 Deadlift @ 85% Strength T Bar Row 5 x 10 Every 2 Minutes Pendlay Row 5 x 10 Every 2:30 Minutes Wide Grip Strict Pull Ups ... Read More
Supplemental 3 x 5 Muscle Ups 3 x 10 Chin Ups 3 x 10 Alternating DB Snatch Strength Front Squat 7 x 7 Toes to Bar 7 x 10 Every 3:30 Minutes Workout of The Day 5 Rounds 5 Man ... Read More
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