by Stefani | Oct 8, 2015 | WODs
Skill/Strength/Buy-in: 15 min Pull-up/Dip complex 3 Pulls-ups (regular grip) 3 Dips 3 Pulls-ups (wide grip) 3 Dips 3 Pulls-ups (narrow grip) 3 Dips 3 Pulls-ups (switch grip) 3 Dips 3 Pulls-ups (switch grip) 3 Dips 3 Pulls-ups (chin up) 3 Dips 3 Pulls-ups (ring) 3 Dips...
by Stefani | Oct 8, 2015 | WODs
Skill/Strength/Buy-in: 4 sets 4 Front Squats/ 8 Back Squats at 70% of your 1RM Front Squat WOD: Lurong Challenge WOD of the Week “Nautical Nancy” 5 RFT 400m row 15 OHS 95/65 HAPPY WODDING!!
by Stefani | Oct 6, 2015 | WODs
Skill/Strength/Buy-in: 15 min to find Thruster 3RM WOD: AMRAP 12 12 Thrusters 75/55 35 Double Unders HAPPY WODDING!
by Stefani | Oct 6, 2015 | WODs
Skill/Strength/Buy-in: 4 sets 4 Front Squats/8 Back Squats at 94% of your 65% 1 RM Front Squat WOD: “McGhee” {partnered} AMRAP 30 5 Deadlifts 275/185 13 Push-ups 9 Box Jumps Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms...
by Stefani | Oct 5, 2015 | WODs
Skill/Strength/Buy-in: 3 sets -max reps body weight Bench Press -max reps strict Pull-ups WOD: Flight Simulator 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 5 WBS after every set, as so: 5 Double Unders 5 Wall Ball Shots 10 DU 5 WBS 15 DU 5 WBS …all...
Recent Comments