by Stefani | Nov 30, 2016 | WODs
Skill/Strength/Buy-in: Front Squats “Power Squat” 21 reps AFAP while maintaining perfect form unbroken “Bottom to Bottom” 14 reps Hold 10 secs at bottom, stand and immediately return to bottom *least amount of sets as possible RX use 50% of 1rm...
by Stefani | Nov 29, 2016 | WODs
Skill/Strength/Buy-in: Kipping/Muscle-up practice WOD: 2 RFT 50 Squats 40 Sit-ups 30 Push-ups 20 Box Jumps 10 Dips 5 Muscle-ups (or 20 pull ups) HAPPY WODDING!
by Stefani | Nov 28, 2016 | WODs
Skill/Strength/Buy-in: 20 minutes to find your best Clean for the day WOD: Partner Nukes (each partner runs 800m) 8 minutes to complete: 1-mile run Max Reps Deadlifts 315/205 Then, 10 minutes to complete: 1-mile run Max Reps Power Cleans 225/155 Then, 12 minutes to...
by Stefani | Nov 23, 2016 | WODs
Skill/Strength/Buy-in: TBD WOD: Luke Partner or Individual Run 400m 15 Clean & Jerks 155/105 Run 400m 30 T2B Run 400m 45 WBS Run 400m 45 KBS Run 400m 30 Dips Run 400m 15 Walking Lunges 155/105 Run 400m Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in...
by Stefani | Nov 21, 2016 | WODs
Skill/Strength/Buy-in: TBD WOD: Filthy 50 or Dirty 30 50 Box Jumps 50 Jumping Pull-ups 50 KBS 50 Walking Lunges 50 K2E 50 Push Press 50 Back Extensions 50 WBS 50 Burpees 50 Double Unders HAPPY...
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