by Stefani | Mar 14, 2016 | WODs
Skill/Strength/Buy-in: Front Squats 3RM Then 5×3 at 90% WOD: 3-6-9-12-15-18-21 HSPU Pistols KBS HAPPY WODDING!
by Stefani | Mar 11, 2016 | WODs
Skill/Strength/Buy-in: Movement review WOD: Open Workout 16.3 AMRAP 7 10 Power Snatches 75/55 3 Bar Muscle-ups HAPPY WODDING!!
by Stefani | Mar 10, 2016 | WODs
WOD: 3 Stations, 15 min at each Row Bike Run For those participating in the Open, this should be done at a nice and easy pace. Just something to really loosen up, and should be followed up by 20-30 min of stretching. ROMWOD would be ideal. For those that aren’t,...
by Stefani | Mar 9, 2016 | WODs
Skill/Strength/Buy-in: Floor or Bench Press 5×10 @ 60% 10 Strict Pull-ups after every set WOD: “Running Elizabeth” 21-15-9 Power cleans Ring Dips -then- 1 mile run immediately after Elizabeth HAPPY...
by Stefani | Mar 8, 2016 | WODs
Skill/Strength/Buy-in: Double-under practice EMOM 6 30 Double-unders WOD: “Flight Simulator” 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Unbroken Double unders with 5 OHS 95/65 after every set of double unders *if you mess up the Double-unders...
by Stefani | Mar 7, 2016 | WODs
Skill/Strength/Buy-in: Thrusters 3RM, then 5×5 at 70% WOD: 21-15-9 Calories on the rower Thrusters 75/55 HAPPY WODDING!!
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