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...
by Stefani | Apr 7, 2016 | WODs
Skill/Strength/Buy-in: Front Squat 8-8-8-8, add 5-10lbs to each of your sets from last week. WOD: 10-20-30 Hang Squat Snatch, 95/65 Push-ups Extra Work/Cash Out: Good Morning 4×10 HAPPY WODDING!
by Stefani | Apr 7, 2016 | WODs
Skill/Strength/Buy-in: Review movements Partner WOD: Row 500m (each) 50 Pullups (total) Run 400m (each) 50 Box Jumps, 24″/20″ (total) Row 500m (each) 50 Dumbbell Snatch, moderate weight, alternating (total) Run 400m (each) 50 Handstand Pushups (total) One...
by Stefani | Apr 6, 2016 | WODs
Skill/Strength/Buy-in: 16 Minutes Volume Accumulation: 10-15 Second Chest-to-Wall Handstand 5 Strict Ring Rows w/pause @ top 5 Strict Pull-ups w/ controlled lower WOD: Tabata for total running reps with approx. 1/2 body weight Push Jerk Air Squats HSPU Hang Squat...
by Stefani | Apr 4, 2016 | WODs
Skill/Strength/Buy-in: Deadlift 8-8-8-8, add 5-10lbs to each of your sets from last week. WOD: 7 RFT 10 Front Squats 115/75 10 Toes-to-Bar Extra Work/Cash Out: Back Rack Walking Lunge 4×12 HAPPY...
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