by Stefani | Dec 11, 2015 | WODs
Skill/Strength/Buy-in: Establish 5RM Back Squat. Goal should be 85% of your 1RM. WOD: Teams of 2 10 RFT 2 Rope Climbs 10 Burpees 12 WBS 14 Pull-ups 16 V-ups or GHD sit-ups HAPPY WODDING!
by Stefani | Dec 10, 2015 | WODs
Skill/Strength/Buy-in: 15 min to build to a heavy 3 rep Push Jerk …then 5×3 at the same weight *heavy 3 rep does not mean 3 rep max. You should be able to complete all 5 sets but it should be challenging. WOD: 40 calorie row 30 Clean and Jerks 135/95 40...
by Stefani | Dec 9, 2015 | WODs
Skill/Strength/Buy-in: 3 sets starting at 60%, work up in weight on each set 3 position Snatches (full/hang/power), 2 reps at each position {6 reps per set…18 total} WOD: 20 Pistols 10 Snatches 135/95 16 Pistols 8 Snatches 12 Pistols 6 Snatches 8 Pistols 4...
by Stefani | Dec 8, 2015 | WODs
Skill/Strength/Buy-in: Review Double Unders and Handstand Walks/Push-ups —then– EMOM 10 (5 sets of each) 40 Double Unders 24foot Handstand Walk or 10 HSPU WOD: 21-15-9 Ball Slams 20/15 Lunges with slam ball 200m run after each set ***5 Burpee penalty for...
by Stefani | Dec 6, 2015 | WODs
Skill/Strength/Buy-in: 1RM Back Squat WOD: Every two minutes, for 24 minutes {6 sets of each} Station 1 – 3 Back Squats @ 83-88% Station 2 – 10 Burpees with a 6-inch target HAPPY WODDING!!
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