by Stefani | Apr 29, 2016 | WODs
Skill/Strength/Buy-in: Clean / Snatch practice Partner WOD: Alternate rounds of Holleyman 30 RFT 5 WBS 20/14 3 HSPU 1 Power Clean 225/155 -then- Isabel 30 Snatches 135/95 U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st...
by Stefani | Apr 28, 2016 | WODs
Skill/Strength/Buy-in: Front Squat 5-5-5-5-5 Build over the first three sets. The third set should be near maximal, leaving one good rep in the tank. Drop 10% for the fourth and fifth sets. WOD: Death by Pull-ups Extra Work/Cash Out: Romanian Deadlift 4×10 HAPPY...
by Stefani | Apr 26, 2016 | WODs
Skill/Strength/Buy-in: 5-1 Tall Clean drops from toes 5-1 Press in Split 5-1 Split Jerk Start with a very light weight for 5 reps. Each set, add a little bit of weight and subtract one rep. Power Clean & Jerk 2-2-2, 3×2 Use the first three sets to build to a...
by Stefani | Apr 26, 2016 | WODs
Skill/Strength/Buy-in: 12 Minutes Volume Accumulation: 2 Muscle-Ups + 3 Strict Ring Dips 30 second L-Hold WOD: 5 RFT 9 Power Snatch 95/65 9 Handstand Push-ups 3 Muscle-ups Extra Work/Cash Out: Bench Press 5-5-5-5-5 Build over the first three sets. The third set should...
by Stefani | Apr 25, 2016 | WODs
Skill/Strength/Buy-in: Deadlift 5-5-5-5-5 Build over the first three sets. The third set should be near maximal, leaving one good rep in the tank. Drop 10% for the fourth and fifth sets. WOD: “Nancy” 5 RFT 400m Run 15 Overhead Squats 95/65 Extra Work/Cash...
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