Workout of the Day “ WOD 16.3” 9 minutes ago 0 Comments “ WOD 16.2” 14 days ago 0 Comments “ WOD 16.1” 28 days ago 0 Comments “ WOD 15.6” May 1, 2022 2 Comments “ WOD 15.5” Apr 17, 2022 0 Comments “ WOD 15.4” Mar 31, 2022 0 Comments “ WOD 15.3” Mar 20, 2022 0 Comments “ WOD 15.2” Mar 6, 2022 0 Comments “ WOD 15.1” Feb 20, 2022 0 Comments “ WOD 14.8” Dec 26, 2021 0 Comments “ WOD 14.7 ” Dec 12, 2021 0 Comments “ WOD 14.6 ” Nov 28, 2021 0 Comments “ WOD 14.5 ” Nov 14, 2021 0 Comments “ WOD 14.4 ” Oct 31, 2021 0 Comments “ WOD 14.3 ” Oct 17, 2021 0 Comments “ WOD 14.2 ” Oct 3, 2021 0 Comments classesDaily WODFundamentalsWODNinja ClanExpress WODOpen WOD 1. Pike Position HSPU (0”-5” Deficit) 10×3 example 2. 3 Pausing Ring Dips at bottom of dip for 0:05’s 8x example 3. Band Assisted bar Muscle-ups 10×3 example 4. 1 Legless Rope Climb 5x example 5. 2 Rope climbs with legs 5x example 6. 10 Hollow Rocks 4x example 7. 10 Arch Rocks 4x example 8. 10 Hollow Rocks 4x example 9. 10 Arch Rocks 4x example 10. 5 Hollow Rocks 4x example 1. Pike Position HSPU (0”-5” Deficit) 10×3 example 2. 3 Pausing Ring Dips at bottom of dip for 0:05’s 8x example 3. Band Assisted bar Muscle-ups 10×3 example 4. 1 Legless Rope Climb 5x example 5. 10 Hollow Rocks 4x example 6. 10 Arch Rocks 4x example 7. 10 Hollow Rocks 4x example 8. 10 Arch Rocks 4x example 1. Pike Position HSPU (0”-5” Deficit) 10×3 example 2. 3 Pausing Ring Dips at bottom of dip for 0:05’s 8x example 3. Band Assisted bar Muscle-ups 10×3 example 4. 1 Legless Rope Climb 5x example 5. 2 Rope climbs with legs 5x example 6. 10 Hollow Rocks 4x example 7. 10 Arch Rocks 4x example 8. 10 Hollow Rocks 4x example 9. 10 Arch Rocks 4x example 10. 5 Hollow Rocks 4x example 1. Pike Position HSPU (0”-5” Deficit) 10×3 example 2. 3 Pausing Ring Dips at bottom of dip for 0:05’s 8x example 3. Band Assisted bar Muscle-ups 10×3 example 4. 1 Legless Rope Climb 5x example 5. 10 Hollow Rocks 4x example 6. 10 Arch Rocks 4x example 7. 10 Hollow Rocks 4x example 8. 10 Arch Rocks 4x example 1. Pike Position HSPU (0”-5” Deficit) 10×3 example 2. 3 Pausing Ring Dips at bottom of dip for 0:05’s 8x example 3. Band Assisted bar Muscle-ups 10×3 example 4. 1 Legless Rope Climb 5x example 5. 2 Rope climbs with legs 5x example 6. 10 Hollow Rocks 4x example 7. 10 Arch Rocks 4x example 8. 10 Hollow Rocks 4x example 9. 10 Arch Rocks 4x example 10. 5 Hollow Rocks 4x example * When rolling back and forth between positions: Do no let feet touch or hands touch the ground.view more
