by Stefani | May 11, 2017 | WODs
Skill/Strength/Buy-in: Front Squat – 65%x5, 75%x5, 85%x5+ Hanging Leg Raise 3X10 WOD: 100 Double Unders then 2 RFT 12 Power Cleans 135/95 20 HSPU 12 OHS 20 T2B then 100 Double Unders HAPPY...
by Stefani | May 10, 2017 | WODs
Skill/Strength/Buy-in: Press – 40%x5, 50%x5, 60%x5 Close Grip Bench Press – 40%x5, 50%x5, 60%x5 WOD: Fran 21-15-9 Thrusters Pull-ups Cash Out: Glute-Ham Raises {GHD or Partner} 3 x 8 HAPPY...
by Stefani | May 9, 2017 | WODs
Skill/Strength/Buy-in: Deadlift – 65%x5, 75%x5, 85%x5+ Front Rack Lunges 3 X 10 WOD: 5 Rounds 200m Overhead Plate Carry 3 Burpees for every drop (performed inside after each round) HAPPY WODDING!!
by Stefani | May 8, 2017 | WODs
Skill/Strength/Buy-in: Squat – 40%x5, 50%x5, 60%x5 Straight Leg Deadlift – 40%x5, 50%x5, 60%x5 WOD: 5 RFT 400m run 21 KBS 15 Pull-ups 9 Burpees HAPPY WODDING!!
by Stefani | May 5, 2017 | WODs
Skill/Strength/Buy-in: 5 Rounds 10 Hollow Rocks 10 V-ups 10 Tuck Ups 10 second Hollow hold 1 minute Rest Rest one minute after each round. The score will be total time it take to complete all 5 rounds including each rest period. Movement review/ Full Clean practice...
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