by Stefani | Oct 17, 2016 | WODs
Skill/Strength/Buy-in: Movement review WOD: “Badger” 3 RFT 30 Squat Cleans 95/65 30 Pull-ups Run 800 meters In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December...
by Stefani | Oct 14, 2016 | WODs
Skill/Strength/Buy-in: TBD WOD: 50 Double Unders 400m run 30 Box Jumps 30 Pull-ups 30 Sumo Deadlift high Pulls (95,65) 50 Double Unders 400m run 30 Lunges (each leg) 30 Knees to Elbows 30 Shoulder to Overhead 95/65 50 Double Unders 400m run 30 Wall Ball Shots 30...
by Stefani | Oct 13, 2016 | WODs
Skill/Strength/Buy-in: Hang Squat Cleans Build to heavy singles WOD: Resembling Diane 21-15-9 Deadlifts 225/155 Handstand Push-ups Burpees *Fence to Fence Sprint before, between, and after rounds (4 runs total) HAPPY...
by Stefani | Oct 11, 2016 | WODs
Skill/Strength/Buy-in: Back Squat 5 x 5 *SAME Moderate/Heavyish weight for ALL 5 Rounds* WOD: AMRAP 10 10 V-ups 10 G2OH w/ plate 10 Ball Slams Cash Out: 3 x 5 Glute-Ham Raises HAPPY...
by Stefani | Oct 11, 2016 | WODs
Skill/Strength/Buy-in: Establish 1RM Strict Press WOD: Partner or Individual “Sean” 10 RFT 11 Chest-to-Bar Pull-Ups 22 Front Squats 75/55 U.S. Army Staff Sergeant Sean M. Flannery, 29, of Wyomissing, Pennsylvania, assigned to the 2nd Battalion, 502nd...
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