by Stefani | Nov 30, 2015 | WODs
Skill/Strength/Buy-in: Back Squats 1RM WOD: Every 2 minutes, for 24 minutes (6 sets of each): Station 1 – Back Squat x 4 reps @ 80-82% Station 2 – 30 seconds of Toes to Bar HAPPY WODDING!
by Stefani | Nov 27, 2015 | WODs
Skill/Strength/Buy-in: Front Squats EMOM 5 *Set 1 – 2 reps @ 60% *Set 2 – 2 reps @ 65% *Set 3 – 2 reps @ 70% *Set 4 – 1 rep @ 75% *Set 5 – 1 rep @ 80% -Rest 1 minute and then…- Every 2 minutes, for 6 minutes *Set 6 – 85% x 1 rep *Set 7 – 85-90% x 1 rep *Set 8 – 90+% x...
by Stefani | Nov 26, 2015 | Uncategorized, WODs
Happy Turkey Day! No formal classes today, just Open Gym. Here’s a workout if you feel like following it. Workout: Deck of cards ♥️- Overhead Squats (75/55) ♠️- GHD sit-ups or x2 sit-ups ♦️- Shoulder to Overhead (75/55) ♣️- x3 Double Unders J,Q,K-10 A-15 *at...
by Stefani | Nov 25, 2015 | WODs
Skill/Strength/Buy-in: 2 second pause at the bottom Back Squats Accumulate 15 reps at 75% WOD: “Moose” 1000 meter row -then- 10 rounds 7 Bar-facing Burpees 3 Thrusters 95/65 -then- 1200 meter run (7 laps) PFC. Cody O. Moosman, 24, of Preston, Idaho,died...
by Stefani | Nov 24, 2015 | WODs
Skill/Strength/Buy-in: Jerks 7 reps at 77% 7 reps at 88% WOD: 3RFT 500m row or 400m run 15 Deadlifts 155/105 10 Power Cleans 5 S2OH HAPPY WODDING!!
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