shihan441 day ago1 minSaturday June 25At gym wod 8-9 am Fight Gone Bad! 3 rounds for max reps of: 1 minute of wall-ball shots 1 minute of sumo deadlift high pulls 1 minute of...
shihan442 days ago1 minFriday June 24At gym wod 6:30-9 am For time: 12-9-6 strict handstand push-ups 12-9-6 strict ring dips 15-12-9 push-ups *Complete 21 sit-ups after each...
shihan443 days ago1 minThursday June 23At home wod Wod- 6 rounds 6 - kB, single leg deadlifts, either leg 6 pushups 12 hollow rocks Sub: db, 2:1 abmat sit-ups
shihan444 days ago1 minWednesday June 22At gym wod 6:30-9 am Front squat 1-1-1-1-1-1-1 Scale: 3-3-3-3-3-3-3 Work on excellent mechanics, don’t chase load.
shihan446 days ago1 minMonday June 20At gym wod 6:30-9 am 4 rounds for time of: Run 800 meters 30 kettlebell swings 30 pull-ups ♀ 16-kg KB ♂24-kg KB scale: 3 rounds for time...
shihan44Jun 181 minSaturday June 18At gym wod 8-9 am Deadlift 3-3-3-3-3-3-3 Scale: work on excellent mechanics, not max load
shihan44Jun 171 minFriday June 17At gym wod 6:30-9 am 3 rounds for time of: Row 350 meters 12 burpees Run 200 meters Rest 3 minutes
shihan44Jun 151 minWednesday June 15At gym wod 6:30-9 am 9-7-5 reps for time of: Muscle-ups Squat snatches ♀ 75 lb ♂ 115 lb scale: 9-7-5 reps for time of: Ring rows Push-ups...
shihan44Jun 141 minTuesday June 14At home wod Mobility- PNF hamstrings Kb reset Banded shoulder to heel Warm up- 3x 5 squats 7 pushups 9 dips 12 stair steps Wod- 21-15-9...
shihan44Jun 131 minMonday June 13At gym wod 6:39-9 am Split jerk 5-5-3-3-3-1-1-1-1 scale: 5x5 for skill building not weight
shihan44Jun 111 minSaturday June 11At gym wod 8-9 am 5 rounds for time of: 15 pull-ups 400-m run Scale: 3 rounds for time of: 15 jumping pull-ups 400-m run
shihan44Jun 101 minFriday June 10At gym wod 6:30-9 am Karen - scaled For time: 150 wall-ball shots ♀ 8-lb ball to 9-ft target ♂ 14-lb ball to 10-ft target Scale: For...
shihan44Jun 91 minThursday June 9at home wod Mobility- PNF hamstrings Kb reset Calf bone saw Warm up- 2-4-6-8 Burpees Squats Dips Kb swings Wod-10x Bear crawl across...
shihan44Jun 81 minWednesday June 8At gym wod 6:30-9 am Complete as many rounds as possible in 15 minutes of: 15 dumbbell rows, left arm 15 dumbbell rows, right arm 25-ft...
shihan44Jun 41 minSaturday June 4At gym wod 8-9 am Complete as many rounds as possible in 10 minutes of: 15 deadlifts 15 hand-release push-ups ♀ 75 lb ♂115 lb Scale:...
shihan44Jun 31 minFriday June 3At gym wod 6:30-9 am 9-6-3 reps for time of: Snatches Burpee box jump-overs ♀ 20-in box, 75 lb ♂ 24-in box, 95 lb Scale: 9-6-3 reps for...
shihan44Jun 21 minThursday June 2At home wod Mobility- Calf bone saw PNF hamstrings Kb reset Warm up- 3x 10 lunges 10 jump & touches Wod- 2-4-8-10-12-14 Jumping jacks...
shihan44Jun 11 minWednesday June 1At gym wod 6:30-9 am For time: 8 wall-ball shots 4 shuttle runs 1 rope climb 16 wall-ball shots 8 shuttle runs 2 rope climbs 24 wall-ball...
shihan44May 311 minTuesday May 31At home wod Mobility- Couch Calf bone saw Shoulder doorway stretch Warm up-2x A dozen squats 1/2 dozen kb swings Bakers dozen stair steps...