by Stefani | Aug 6, 2017 | WODs
Skill/Strength/Buy-in: Rowing practice WOD 1: Max Effort 500m row WOD 2: Flight Simulator 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Double unders (RX must go unbroken) Perform 5 WBS between sets 20 min cap HAPPY...
by Stefani | Aug 3, 2017 | WODs
Skill/Strength/Buy-in: Goat work WOD: McGhee AMRAP 30 5 Deadlifts 275 13 Push-ups 9 Box Jumps Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort...
by Stefani | Aug 2, 2017 | WODs
Skill/Strength/Buy-in: Muscle-up/pull-up practice WOD: AMRAP 4: Pull-ups Rest 1 minute AMRAP 4: KBS Rest 1 minute AMRAP 4: WBS Rest 1 minute AMRAP 4: Burpees Each AMRAP has a 500m row buy in. Score is total reps HAPPY...
by Stefani | Aug 1, 2017 | WODs
Skill/Strength/Buy-in: Clean and Jerk 1-1-1-1-1 WOD: AMRAP 12 8 G2OH 135/95 50 DU HAPPY WODDING!!
by Stefani | Jul 31, 2017 | WODs
Skill/Strength/Buy-in: Back Squat 4-4-4-4 WOD: 5RFT 20 Slam Balls 10 Sit-ups with Slam Ball 5 Squats with Slam Ball F2F Sprint with Slam Ball HAPPY WODDING!!
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