by Stefani | May 16, 2016 | WODs
Skill/Strength/Buy-in: Push Press 5×5 Build to heavy set of 5 for set 3, 1 drop set @ 90%, 1 drop set @80% WOD: 30-20-10 WBS Burpees Extra Work/Cash Out: Max Rep Chin-ups X 3 Scale with band if member cannot get at least 5 reps. HAPPY...
by Stefani | May 16, 2016 | WODs
Skill/Strength/Buy-in: Deadlift 3×2 @ 80% of 5RM WOD: As Far As Possible in 30 minutes, In Teams of 3: 1 Deadlift 275/185 3 Chest-to-Bar Pullups 5 Calorie Row 2 Deadlifts 6 Chest-to-Bar Pullups 10 Calorie Row 3 Deadlifts 9 Chest-to-Bar Pullups 15 Calorie Row etc...
by Stefani | May 12, 2016 | WODs
Skill/Strength/Buy-in: Snatch 15 minutes to find heavy single WOD: 21-15-9 Calorie row Hang Snatches 95/65 Box Jumps 24/20 Sit-ups KBS HAPPY WODDING!!
by Stefani | May 12, 2016 | WODs
Skill/Strength/Buy-in: Push Press with pause at top 3-3-3-3-3 Build to a heavy third set, perform sets 4 and 5 at the same weight WOD: 10 RFT Cindy + 6 Hang Squat Cleans 95/65 Cindy is 5 Pull-ups, 10 Push-ups, 15 Squats RX+: Chest 2 Bar Pull-ups, Weights 135/95 15min...
by Stefani | May 10, 2016 | WODs
Skill/Strength/Buy-in: 3 sets at an easy pace a) 8 Romanian Deadlifts @ 30X1 Tempo b) 8 Thrusters, pause @ bottom c) 6-8 strict Pull-ups RDL: 30X1 = Three second eccentric, no pause, accelerate up, take a breath before next rep. Start light and build, but only a...
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