by Stefani | Jan 18, 2016 | WODs
No 0530 class today due to the holiday. Enjoy sleeping in. 🙂 Skill/Strength/Buy-in: Back Squats 5×5 @5% of your 95% WOD: WZA#6 30 Med Ball Cleans 20/14 30 Toes to Bars 30 Chest to Bars 30 Med Ball Cleans HAPPY...
by Stefani | Jan 15, 2016 | WODs
Skill/Strength/Buy-in: Double Unders EMOM 10 Station 1- 30 Double Unders Station 2- 10 Burpees WOD: EMOM 18 Station 1- 15 Deadlifts 115/75 Station 2- 12 Hang Power Cleans 115/75 Station 3- 30-second Deadlift hold 115/75 HAPPY...
by Stefani | Jan 14, 2016 | WODs
Skill/Strength/Buy-in: Back Squats 3 @ 81% of your 95% 2 @ 85% of your 95% 3×2 @ 88% of your 95% WOD: 60 Sit-ups 50 WBS 20/14 40 Box Jumps 24/20 30 KBS 53/35 20 T2B 10 Walking Lunges (per leg) with kettle bell HAPPY...
by Stefani | Jan 12, 2016 | WODs
Skill/Strength/Buy-in: Pistol review 1-2-3-4-5-4-3-2-1 Pistols (left and right=1) Chest to bars *advanced athletes do Muscle-ups* WOD: 5 RFT 3 Rope Climbs 25 Sit-ups 8 Clean and Jerks 135/95 30 Double Unders HAPPY...
by Stefani | Jan 12, 2016 | WODs
Skill/Strength/Buy-in: Back Squats 5×5 @72.5% of your 95% WOD: 21 calorie row 15 Thrusters 115/75 9 Bar-facing Burpees 15 Power Snatches 115/75 21 calorie row Rest 3 minutes 21 calorie row 15 Thrusters 115/75 9 Bar-facing Burpees 15 Power Snatches 115/75 21...
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