by semmaburba | 23am204UTCWednesday | Workout of the day (WOD)
Congrats Tom on your first Muscle-up tonight!!!!! warm up: 100 double unders/ 200 single unders, 20 squats, 15 push ups, 10 dislocates, 5 HSPU (10 MINUTE TIME LIMIT) Skill: hand stand holds (partner or wall) 10 minutes WOD: 3 Rounds of: 5 Squat Clean Thrusters (135,...
by semmaburba | 22am207UTCTuesday | Workout of the day (WOD)
Congrats to Seth And Matt L. on joining the muscle up club tonight!!!!! Warm up: Burgener x3, 10 push ups, 10 OHS, 10 pull ups, 10 dips, 10 dislocates (10minute time limit) Skill: Snatch Balance (10 minutes) WOD: “Annie” 50-40-30-20-10 double unders...
by semmaburba | 21am240UTCMonday | Workout of the day (WOD)
Warm Up: Samson Stretch 10, pull-ups 10, sit-ups 10, OHS 10, Back ext.10, arm circles shoulders/ elbows, hip rotation, knees, ankles Skill: Muscle up transitions WOD: “Nate” Wendler: Back Squat Deload wave – 60% x 5, 65% x 5, 70% x...
by semmaburba | 19am236UTCSaturday | Uncategorized, Workout of the day (WOD)
Who’s coming to Columbus, Ohio March 4 for the Arnold Classic? Warm up: Dodgeball WOD: 5 rounds of: 10 muscle ups or C2B pull-ups 20 Overhead Squats 115/ 85 30 burpee box jumps 400m Run 50 sit-ups
by semmaburba | 18am221UTCFriday | Workout of the day (WOD)
Deadlift 5,3,1+ 75, 85, 95% For time: 21 Deadlifts (Men 185 lbs, Women 135 lbs) 400 Meter run 21 Wall ball shots 18 Deadlifts (Men 185 lbs, Women 135 lbs) 400 Meter run 18 Wall ball shots 15 Deadlifts (Men 185 lbs, Women 135 lbs) 400 Meter run 15 Wall ball shots 12...
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