by Stefani | Nov 23, 2015 | WODs
Skill/Strength/Buy-in: 5 min to find 1RM Back Squat WOD: Every two minutes, for 24 minutes (6 sets of each): Station 1 – Back Squat x 6 reps @ 77-79% Station 2 – 30 seconds of Double-Unders HAPPY WODDING!!
by Stefani | Nov 20, 2015 | WODs
Skill/Strength/Buy-in: Review -Clean & Jerk -Snatch WOD: {Partnered} 300 Double Unders 50 Squat Snatches 135/95 30 Squat Cleans 185/125 *3 burpee penalty every time the bar is dropped. HAPPY...
by Stefani | Nov 19, 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 one minute, and then… Every two minutes, for 10 minutes (5 sets): *Set 6 – 85% x 1 rep *Set 7 – 85-90% x 1 rep...
by Stefani | Nov 18, 2015 | WODs
Skill/Strength/Buy-in: OHS 6 reps at 78% 6 reps at 88% WOD: 2RFT 21 Burpees 21 OHS 115/75 21 Ring Dips {or 25 regular} HAPPY WODDING!!
by Stefani | Nov 17, 2015 | WODs
Skill/Strength/Buy-in: 3 position Snatches Floor, Hang, Power 65% of your 1RM Snatch WOD: 15-12-9-15 Pull-ups Thrusters 95/65 HAPPY WODDING!!
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