by Stefani | Dec 4, 2015 | WODs
Skill/Strength/Buy-in: Front Squats EMOM 5 Set 1 – 2 reps @ 60% Set 2 – 2 reps @ 65% Set 3 – 2 reps @ 70% Set 4 – 1 rep @ 75% Set 5 – 1 rep @ 80% Rest one minute & then.. Every 2 minutes for 6 minutes (3 sets): Set 6 – 85% x 1 rep Set 7 – 85-90% x 1 rep Set 8 –...
by Stefani | Dec 2, 2015 | WODs
Skill/Strength/Buy-in: Snatch review WOD: “Flight Simulator” 5-10-15…45-50-45-…15-10-5 Double Unders with one full Snatch as heavy as possible in between sets (total of 18 Snatches) HAPPY WODDING!
by Stefani | Dec 1, 2015 | WODs
Skill/Strength/Buy-in: EMOM 10 Odds: 3 Deadlifts @80-90% Evens: 30-foot Hand Stand Walk *Scaled 5-10 HSPU* WOD: 21-15-9-6-3 Deadlifts 185/135 HSPU HAPPY WODDING!
by Stefani | Dec 1, 2015 | WODs
Skill/Strength/Buy-in: EMOM 12 (6 sets of each) Odds: 2 Clean and Jerks @70-80% Evens: 30-40 Double Unders WOD: “Fight Gone Bad” 3 Rounds, one minute at each station -WBS 20/14 -Sumo Deadlift Highpulls 75/45 -Box Jumps -Push Press 75/45 -Row for calories...
by Stefani | Nov 30, 2015 | WODs
Skill/Strength/Buy-in: Back Squats 1RM WOD: Every 2 minutes, for 24 minutes (6 sets of each): Station 1 – Back Squat x 4 reps @ 80-82% Station 2 – 30 seconds of Toes to Bar HAPPY WODDING!
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