by Stefani | Jul 19, 2016 | WODs
Skill/Strength/Buy-in: EMOM 10 Snatch Pull, Hang Squat Snatch build to a challenging weight WOD: 10-1 Deadlifts 225/155 1-10 HSPU 10 DL, 1 HSPU, 9 DL, 2 HSPU, etcHAPPY WODDING!!
by Stefani | Jul 18, 2016 | WODs
Skill/Strength/Buy-in: 20 rep Squat WOD: 100 Sit-ups 80 Ball Slams 60 KBS 53/35 40 Hollow Rocks 20 Burpees Extra Work/Cash Out: Strict/weighted Pull-ups Take 3 sets to find heaviest Pull-up triple Scaled- find lightest tension band for 5 strict Pull-ups HAPPY...
by Stefani | Jul 18, 2016 | WODs
Skill/Strength/Buy-in: 4 weight-increasing sets of 3 Strict Press, 5 Push Press WOD: OV Brexit AMRAP 19 3 Hang Power Cleans 135/95 6 Front Rack Back Lunges 9 Back Squats 12 Toes to Bar 24 Double Unders HAPPY...
by Stefani | Jul 15, 2016 | WODs
Skill/Strength/Buy-in: Coach’s choice/goat work WOD: 21-15-9 Handstand Push-ups Sumo Deadlift High Pulls Front Squats Extra Work/Cash Out: 20 rep Squat HAPPY WODDING!
by Stefani | Jul 13, 2016 | WODs
Skill/Strength/Buy-in: Muscle-up practice and movement review WOD: 2 RFT 50 Ball Slams 25 Box Jumps 20 Hang Power Cleans 135/95 15 Dips 10 Overhead Squats 135/95 5 Muscle-ups HAPPY WODDING!!
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