by Stefani | Oct 15, 2015 | WODs
Skill/Strength/Buy-in: Review Power Clean/Squat Clean/Power Snatch/Squat Snatch WOD: TEAMS OF 2 300 Double Unders 100 Pull-ups 30 Power Cleans 115/75 25 Power Snatches 115/75 20 Squat Cleans 135/95 15 Squat Snatches 135/95 10 Power Cleans 155/105 5 Power Snatches...
by Stefani | Oct 14, 2015 | WODs
Skill/Strength/Buy-in: 4 sets 4 FS/8 BS @75% of your 1RM Front Squat WOD: AMRAP 9 Max Effort Shoulder to Overhead 115/85 {20 Double Under penalty for dropping} ME Front-rack Lunges {5 Burpee penalty for dropping} HAPPY...
by Stefani | Oct 14, 2015 | WODs
Skill/Strength/Buy-in: Romanian Deadlifts 5 sets of 3 reps WOD: 3 RFT 800m run 50 Deadlifts 135/95 50 Sit-ups {or 30 GHD Sit-ups} 30min Time Cap HAPPY WODDING!!
by Stefani | Oct 12, 2015 | WODs
Skill/Strength/Buy-in: 4 sets 4 Front Squats / 8 Back Squats @75% of your 1RM FS *15 GHD Sit-ups or 25 Sit-ups after every set WOD: WZA workout #3 AMRAP 7 21-15-9 HSPU C2B Pull-ups HAPPY...
by Stefani | Oct 12, 2015 | WODs
Skill/Strength/Buy-in: Kipping Pull-ups/Chest to Bars/Bar & Ring Muscle-ups WOD: WZA Workout #4 30 Calorie row 30 Wall Ball Shots 20/14 30 Deadlifts 185/135 30 Toe to Bars 30 Burpee Box Jumps 30 T2B 30 Deadlifts 30 WBS 30 Calorie row HAPPY...
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