by Stefani | Sep 9, 2016 | Uncategorized
WOD: Lift Up Autism “Luke” 5 MIN AMRAP 4 Power Cleans 155/105 24 Double Unders 10 Pull-Ups Rest 5 min 10 min to establish heaviest power clean single Cash Out: Coach’s choice if time...
by Stefani | Sep 7, 2016 | Uncategorized
Skill/Strength/Buy-in: Snatch practice WOD: 3 RFT 21 V-ups 18 Push-ups 15 Chest-to-bar Pull-ups 12 Box Jumps 24/20 9 Squat Snatch 135/95 HAPPY WODDING!!
by Stefani | Aug 25, 2016 | Uncategorized
Skill/Strength/Buy-in: kipping, muscle up practice WOD: 3 RFT 400m run 12 Deadlifts 225/155 21 C2B Pull-ups HAPPY WODDING!!
by Stefani | Jun 8, 2016 | Uncategorized
Skill/Strength/Buy-in: 15 minutes of Handstand/walking practice Movement review Partner WOD: 10-9-8-7-6-5-4-3-2-1 Hang Squat Clean Thrusters Break reps as needed. 1 partner works, 1 rests. After every round, both partners run a fence to fence sprint. HAPPY...
by Stefani | Apr 18, 2016 | Uncategorized
Skill/Strength/Buy-in: Floor press Build to 8RM, 8reps @ 90%, 8reps @ 85% Partner WOD: 6 min KBS 6 min WBS 6 min Squat Cleans 135/85 Score is total reps Partners alternate Fence-to-fence Plate Overhead carries. Drop at or below head = 3 Burpee penalty (for each...
by Stefani | Feb 16, 2016 | Uncategorized, WODs
Skill/Strength/Buy-in: Back Squats (95% of your 1RM) 3×3 of 85% WOD: AMRAP 20 @ 95/65 5 Deadlifts 5 Hang Power Cleans 5 Front Squats 5 S2OH 5 Back Squats HAPPY WODDING
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