by Stefani | Jan 11, 2016 | WODs
Skill/Strength/Buy-in: L-holds, hanging from the bar 10 sets 15-second hold, 45-second rest WOD: AMRAP 23 5 strict Chin-ups 10 Sumo Deadlifts 185/135 15 calorie row or 10 calories on bike **1 min rest after every round** HAPPY...
by Stefani | Jan 8, 2016 | WODs
Skill/Strength/Buy-in: Back Squat 3 reps at 81% 2 reps at 85% 3×1 at 88% WOD: 50 cal row 40 DB Snatches 50/30 30 Goblet Squats 50/30 20 WBS 10 Man-makers 50/30 HAPPY WODDING!!
by Stefani | Jan 7, 2016 | WODs
Skill/Strength/Buy-in: Kipping/Pull-ups practice and efficiency WOD: 3 rounds 10 KBS 10 Thrusters 10 Pull-ups –then– 3 rounds 15 WBS 2 Rope Climbs HAPPY WODDING!!
by Stefani | Jan 6, 2016 | WODs
Skill/Strength/Buy-in: Power Clean 7RM touch and go WOD: AMRAP 15 15 HSPU 15 MBC 15 T2B HAPPY WODDING!!
by Stefani | Jan 5, 2016 | WODs
Skill/Strength/Buy-in: Rope climbs Work on technique and efficiency WOD: 21-15-9 KBS 53/35 Box Jumps *50 DU at the start and finish of the workout and in between each set* HAPPY WODDING!
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