by Stefani | Nov 4, 2016 | WODs
Skill/Strength/Buy-in: Push Press Build to a heavy triple for the day WOD: AMRAP 15 ME Kettlebell Swings Starting with 0:00, every 90secs perform 1 round of Cindy (5 Pull-ups, 10 Push-ups, 15 Squats) HAPPY...
by Stefani | Nov 3, 2016 | WODs
Skill/Strength/Buy-in: Kipping / Muscle-up practice WOD: 4 RFT 10 Deadlifts 65%-70% of 1RM 25 Wall Ball Shots 400m run HAPPY WODDING!!
by Stefani | Nov 1, 2016 | WODs
Skill/Strength/Buy-in: TBD WOD: 2 person team pick A or B GANGS 2016 – WOD #2 Announcement A: “Double DT” 10 RFT: 12 Deadlifts 9 Hang Power Cleans 6 Shoulder to Overheads *Performed by 2 team members Rx/Master’s Rx 155/105 Scaled 135/95...
by Stefani | Nov 1, 2016 | WODs
Skill/Strength/Buy-in: TBD WOD: GANGS 2016 – WOD #3 Announcement “Heroes” (Rx) A. For time: 100 – Chest-to-bar Pull-ups 200 – Thrusters (95/65) 300 – Double Unders B. Max Effort 2km row “Heroes (Scaled) A. For time: 100...
by Stefani | Oct 30, 2016 | WODs
Skill/Strength/Buy-in: Back Squat 3-3-3 WOD: 20 Thrusters 135/95 30 Burpees 400m run 50 Knees to Elbows 60 Push-ups 70 OH Lunges 45/25 plate HAPPY HALLOW-WODDING!
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