by Stefani | Apr 14, 2016 | WODs
Skill/Strength/Buy-in: BUILD TO Front Squat 8RM, 90%x8x2 Percentages for backoff sets are based on today’s 8RM. WOD: 5 RFT (Weights @ 175/115) 6 Muscle-Ups 5 Deadlifts 4 Hang Power Cleans 3 Front Squats 2 Shoulder-to-Overhead Extra Work/Cash Out: Good Mornings...
by Stefani | Apr 13, 2016 | WODs
Skill/Strength/Buy-in: Snatch from Hip 60%x2, 65%x2, 70%x2, 75%x2x2 WOD: AMRAP 12 10 Left Arm KBS, 55/35 10 Right Arm KBS 10 KBS 15 Pull-ups 20 Pistols, Alternating Extra Work/Cash Out: Behind-The-Neck Jerk 80%x1x8 EMOM HAPPY...
by Stefani | Apr 12, 2016 | WODs
Skill/Strength/Buy-in: 12 Minutes Volume Accumulation: 5 Strict Ring Dips 5 Strict Chest-to-Bar Chin-Ups 5 V-Ups + 10 Tuck-Ups + 15 Hollow Rocks WOD: 30 Push-ups Run 1 Mile 20 Push-ups 150 Double Unders 10 Push-ups Extra Work/Cash Out: Floor Press 8RM, 90%x8x2...
by Stefani | Apr 11, 2016 | WODs
Skill/Strength/Buy-in: BUILD TO Deadlift 8RM, 90%x8, 85%x8 Percentages for back-off sets are based on today’s 8RM. WOD: {partnered or individual} Karen/Annie 50-40-30-20-10 Wall Balls 20/10 Double unders Sit-ups Extra Work/Cash Out: Back Rack Walking Lunge...
by Stefani | Apr 11, 2016 | WODs
Skill/Strength/Buy-in: Clean & Jerk 85%x1x5 WOD: 3 Rounds for Total Reps: 1:00 Rope Climbs 1:00 Row for Calories 1:00 Sumo Deadlift High Pull, 135/95 1:00 Rest Extra Work/Cash Out: Snatch 85%x1x6 HAPPY...
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