by Stefani | May 4, 2017 | WODs
Skill/Strength/Buy-in: Press – 75%x5, 85%x3, 95%x1+ Close Grip Floor Press – 65%x5, 75%x5, 85%x5 WOD: 6 RFT 6 Deadlifts 225/155 8 Burpees F2F Sprint HAPPY WODDING!!
by Stefani | May 3, 2017 | WODs
Skill/Strength/Buy-in: Kipping / Muscle-up practice WOD: Danny (Partner or Individual) AMRAP 20 30 Box Jumps 24/20 20 Push Press 115/75 30 Pull-ups Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers...
by Stefani | May 2, 2017 | WODs
Skill/Strength/Buy-in: Accumulate 2 min in L-sit Double-under practice 2 min max rep DU WOD: 4 RFT 12 T2B 6 OHS 95/65 6 (each leg) OH Lunges 95/65 36 Double-unders HAPPY WODDING!
by Stefani | Apr 28, 2017 | WODs
Skill/Strength/Buy-in: Deadlift Build to heavy doubles Team WOD: AMRAP 20 Increasing ladder by 2 2-4-6…… HSPU WBS T2B 1 person works, 1 person rests, 1 person holds plank. HAPPY...
by Stefani | Apr 27, 2017 | WODs
Skill/Strength/Buy-in: Kipping practice/Goat work WOD: AMRAP 20 2 Rounds Cindy 3 Renegade Man-makers HAPPY WODDING!!
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