by Stefani | May 16, 2017 | WODs
Skill/Strength/Buy-in: Front Squat – 70%x3, 80%x3, 90%x3+ (week 2) Hanging Leg Raise 3X10 WOD: Annie (10min cap) 50-40-30-20-10 Double-unders Sit-ups **Elite-Sub 4:30 Level 3 -4:30-5:30 Level 2– 5:30-8:00 Level 1– 8:00-10:00 HAPPY...
by Stefani | May 16, 2017 | WODs
Skill/Strength/Buy-in: Muscle-up practice/strength building WOD: AMRAP 16 4 Muscle-ups (bar or/and rings) 8 Deadlifts 185/135 Fence to Fence Sprint HAPPY WODDING!!
by Stefani | May 15, 2017 | WODs
Skill/Strength/Buy-in: Deadlift – 70%x3, 80%x3, 90%x3+ (week 2) Front Rack Lunges 3 x 10 (add from last week) WOD: 4 rounds (12 min cap) 400m run Max Pull-ups *Note # of Pull-ups per round HAPPY...
by Stefani | May 12, 2017 | WODs
Skill/Strength/Buy-in: 5 rounds 10 Dips 10 Sotts Press (choose a challenging weight) WOD: 3 Rounds 15 WBS 15 Box Jumps then 15 Push Presses 5 Rope Ascents 12 Push Presses 4 Rope Ascents 9 Push Presses 3 Rope Ascents 6 Push Presses 2 Rope Ascents 3 Push Presses 1 Rope...
by Stefani | May 11, 2017 | WODs
Skill/Strength/Buy-in: Front Squat – 65%x5, 75%x5, 85%x5+ Hanging Leg Raise 3X10 WOD: 100 Double Unders then 2 RFT 12 Power Cleans 135/95 20 HSPU 12 OHS 20 T2B then 100 Double Unders HAPPY...
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