by Stefani | Apr 4, 2016 | WODs
Skill/Strength/Buy-in: 5-1 Tall Muscle Clean from hip 5-1 Clean from the toes 5-1 Push press Partner WOD: 75 complexes of: 1 Power Clean 1 Hang Squat Clean Thruster 1 Jerk Partner runs 200m and roles switch when they get back. -then- 300 Double Unders while the other...
by Stefani | Mar 31, 2016 | WODs
Skill/Strength/Buy-in: Front Squat 8-8-8-8 Build over the first three sets. The third set should be near maximal, leaving one good rep in the tank. Drop 10% for the fourth set. WOD: 5 RFT 7 Thrusters 135/95 12 C2B Pullups Extra Work/Cash Out: Good Morning 3×10...
by Stefani | Mar 30, 2016 | WODs
Skill/Strength/Buy-in: Clean & Jerk 80%x1x6 WOD: 3 RFT Run 600m 25 Sit-Ups 5 Muscle-Ups Extra Work/Cash Out: Snatch 80%x1x8 HAPPY WODDING!!
by Stefani | Mar 30, 2016 | WODs
Skill/Strength/Buy-in: 12 Minutes Volume Accumulation: 5 Strict Ring Dips 5 Strict Chest-to-Bar Chin-Ups 5 V-Ups + 10 Tuck-Ups + 15 Hollow Rocks WOD: 75 Burpees At the beginning of every minute, starting with 0:00, perform 5 power snatches, 95/65. TIMECAP: 12:00 Extra...
by Stefani | Mar 28, 2016 | WODs
Skill/Strength/Buy-in: Deadlift 8-8-8-8 Build over the first three sets. The third set should be near maximal, leaving one good rep in the tank. Drop 10% for the fourth set. Partner WOD: 5 RFT 12 Calorie Row 12 Wall Ball Shots, 20/14 Rest while partners work. Ideally...
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