by Stefani | Apr 15, 2018 | Uncategorized
Clean and Jerk practice (Rx+ build to heavy single) 32 Hokies 7RFT 4 Squat Clean and Jerk 135/95 16 Deadlifts 135/95 32 DU HAPPY WODDING!!
by Stefani | Mar 26, 2018 | Uncategorized
EMOM 10 2 Squat Snatches “Hangin Out” AMRAP 5 7 T2B 7 Hang Power Snatches 115/85 Rest 1 minute AMRAP 5 7 V-ups (Rx+ GHD sit-ups) 7 Hang Power Cleans 115/85 Rest 2 minutes AMRAP 5 C&J 115/85 HAPPY...
by Stefani | Dec 14, 2017 | Uncategorized
Skill/Strength/Buy-in: EMOM 10 2 Squat Cleans WOD: “DG” AMRAP 10 8 T2B 8 Dumbbell Thrusters 35/20 12 Dumbbell Walking Lunges U.S. Air Force Major Walter David Gray, 38, of Conyers, Georgia, assigned to the 13th Air Support Operations Squadron, based in Fort Carson,...
by Stefani | Dec 6, 2017 | Uncategorized
Skill/Strength/Buy-in: Split Jerk 4-4-4-4 WOD: AMRAP 10 5-10-15-20-25-30 etc Clean and Jerk 115/75 Hand-release Burpees HAPPY WODDING!! Photo: Morgan Skaggs
by Stefani | Sep 3, 2017 | Uncategorized
Skill/Strength/Buy-in: EMOM 10 5 T2B WOD: “The Devil’s Grind” Groups of 3 AMRAP 25 One works, one rests, ones hold plank or bottom of squat. 60 Dumbbell Snatches (50/35) 60 Push-ups 60 Goblet Squats F2F Run One team mate must be carried during the...
by Stefani | Oct 24, 2016 | Uncategorized
Skill/Strength/Buy-in: TBD WOD: Nutts 10 Handstand Push-ups 15 Deadlifts 250/170 25 Box Jumps 50 Pull-ups 100 Wallball Shots 200 Double-unders Run 400 meters with a 45lb plate Cash Out: Weighted Dips 3×8 Lieutenant Andrew Richard Nuttall, 30, from the 1st...
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