by Stefani | Apr 22, 2016 | WODs
Skill/Strength/Buy-in: 5-1 Press in Split 5-1 Push Press 5-1 Power Jerk 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. WOD: Nasty Girls 3 RFT 50 Squats 7 Muscle-ups 10 Hang Power Cleans Extra...
by Stefani | Apr 21, 2016 | WODs
WOD: 400m Run 40 Overhead Squats 135/95 40 Butterfly Sit-Ups 400m Run 40 Deadlifts 225/155 40 Ring Dips 400m Run 40 Front Squats 135/95 40 Butterfly Sit-Ups 400m Run Athlete must change load on his or her barbell themselves. TIMECAP: 40:00 Extra Work/Cash Out: 8...
by Stefani | Apr 19, 2016 | WODs
Skill/Strength/Buy-in: Front Squat 4×4 @ 50% of 8RM WOD: 5 RFT 7 Clean & Jerk 135/95 14 Box Jump Overs 24/20 Extra Work/Cash Out: Good Morning 2×10 Use 50% of last week’s working weight. HAPPY...
by Stefani | Apr 19, 2016 | WODs
Skill/Strength/Buy-in: Deadlift 4×4 @ 50% of 8RM WOD: AMRAP 15 10 Handstand Pushups 20 Toes-to-Bar 30 Ball Slams Extra Work/Cash Out: Back Rack Walking Lunge 2×12 HAPPY WODDING!
by Stefani | Apr 18, 2016 | Uncategorized
Skill/Strength/Buy-in: Floor press Build to 8RM, 8reps @ 90%, 8reps @ 85% Partner WOD: 6 min KBS 6 min WBS 6 min Squat Cleans 135/85 Score is total reps Partners alternate Fence-to-fence Plate Overhead carries. Drop at or below head = 3 Burpee penalty (for each...
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