by Stefani | Dec 17, 2015 | WODs
Skill/Strength/Buy-in: Back Squat 4 sets 4×5 Back Squats at 60% of your 1RM 30 seconds rest after every set of 5 3 min rest after every total set {80 Squats total} WOD: “Annie” 50-40-30-20-10 Double Unders Sit-ups HAPPY...
by Stefani | Dec 15, 2015 | WODs
Skill/Strength/Buy-in: Floor Press Find 3 RM, then 5×5 at 85% WOD: “Helen” 3 RFT 400m run 21 KBS 55/35 12 Pull-ups HAPPY WODDING!!
by Stefani | Dec 15, 2015 | WODs
Skill/Strength/Buy-in: Front Squat 1RM WOD: 20 Back Squats 225/155 150 Double Unders 15 Back Squats 255/170 100 Double Unders 10 Back Squats 275/185 50 Double Unders HAPPY WODDING!!
by Stefani | Dec 14, 2015 | WODs
Skill/Strength/Buy-in: Handstand Push-ups WOD: 3 Sets 500m row sprints {Rest 1 for 1 between sets. Your rest is however long it takes to row} -3 min rest- 3 Sets 40 calorie row {Rest 1 for 1 between sets. Your rest is however long it takes to row} HAPPY...
by Stefani | Dec 11, 2015 | WODs
Skill/Strength/Buy-in: Establish 5RM Back Squat. Goal should be 85% of your 1RM. WOD: Teams of 2 10 RFT 2 Rope Climbs 10 Burpees 12 WBS 14 Pull-ups 16 V-ups or GHD sit-ups HAPPY WODDING!
by Stefani | Dec 10, 2015 | WODs
Skill/Strength/Buy-in: 15 min to build to a heavy 3 rep Push Jerk …then 5×3 at the same weight *heavy 3 rep does not mean 3 rep max. You should be able to complete all 5 sets but it should be challenging. WOD: 40 calorie row 30 Clean and Jerks 135/95 40...
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