Saturday Power Split Jerk 8 x 1 Every 1:30 6 Minute AMRAP 60 double unders (30/30) 20 alternating pistols (10/10) Rest 2 min 6 Minute AMRAP 20 cal row Max reps wall walks Rest 2 min 6 Minute AMRAP 20 ... Read More
Monday Supplemental 6 x 1 Hang Snatch 6 x 1 Snatch Strength Overhead Squats 9 x 2 Rope Climb 9 x 1 Every 2 Minutes 7 Minute AMRAP 22 Double Unders 11 Thrusters 115/85 95/65 75/45 2 minute rest and ... Read More
Monday Supplemental Power/Gymnastics Snatch Balance 6 x 1 then Every Minute on The Minute x 12 Snatch from The Blocks 6” Ring Muscle Ups 3 x 5 Strength Overhead Squats 7 x 2 (6) Heavy as Possible Every 3 Minutes ... Read More
Tuesday Supplemental Power/Gymnastics 6 x 1 Hang Clean + 1 Clean 3 x 10 Ring Muscle Ups Strength Back Squats 4 x 3 Bar Muscle Ups or Bar Dips 4 x 3 Every 3 Minutes Back Squats 4 x 3 ... Read More
Supplemental 2 x Max Distance Handstand Walk Group Warm Up/Stretch Strength Weighted Pull Ups 6 x 8 Handstand Push Ups 6 x 8 Every 3:30 Minutes Team WOD 1200 Meter Row Switch Every 300 Meters 60 Kettlebell Swings 1.5/1.0 400 ... 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
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
Monday Supplemental Gymnastics 1 Max Rep Strict Handstand Push Ups 2 x 15 Deficit Handstand Push Ups 2 x Max Reps Ring Muscle Ups 48’ Handstand Walk Supplemental Strength 5 x 5 Pendlay Row 5 x 8 Single Arm Row ... Read More
Friday Supplemental Strength Max Rep Bar Muscle Ups 5 x 5 Behind the Neck Snatch Push Press 4 x 10 Incline Bench Press (after flat bench) Strength Bench Press 8 x 10 Rope Climbs 8 x 2 Every 3:30 Minutes ... Read More
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