by Stefani | Dec 9, 2015 | WODs
Skill/Strength/Buy-in: 3 sets starting at 60%, work up in weight on each set 3 position Snatches (full/hang/power), 2 reps at each position {6 reps per set…18 total} WOD: 20 Pistols 10 Snatches 135/95 16 Pistols 8 Snatches 12 Pistols 6 Snatches 8 Pistols 4...
by Stefani | Dec 8, 2015 | WODs
Skill/Strength/Buy-in: Review Double Unders and Handstand Walks/Push-ups —then– EMOM 10 (5 sets of each) 40 Double Unders 24foot Handstand Walk or 10 HSPU WOD: 21-15-9 Ball Slams 20/15 Lunges with slam ball 200m run after each set ***5 Burpee penalty for...
by Stefani | Dec 6, 2015 | WODs
Skill/Strength/Buy-in: 1RM Back Squat WOD: Every two minutes, for 24 minutes {6 sets of each} Station 1 – 3 Back Squats @ 83-88% Station 2 – 10 Burpees with a 6-inch target HAPPY WODDING!!
by Stefani | Dec 4, 2015 | WODs
Skill/Strength/Buy-in: Front Squats EMOM 5 Set 1 – 2 reps @ 60% Set 2 – 2 reps @ 65% Set 3 – 2 reps @ 70% Set 4 – 1 rep @ 75% Set 5 – 1 rep @ 80% Rest one minute & then.. Every 2 minutes for 6 minutes (3 sets): Set 6 – 85% x 1 rep Set 7 – 85-90% x 1 rep Set 8 –...
by Stefani | Dec 2, 2015 | WODs
Skill/Strength/Buy-in: Snatch review WOD: “Flight Simulator” 5-10-15…45-50-45-…15-10-5 Double Unders with one full Snatch as heavy as possible in between sets (total of 18 Snatches) HAPPY WODDING!
by Stefani | Dec 1, 2015 | WODs
Skill/Strength/Buy-in: EMOM 10 Odds: 3 Deadlifts @80-90% Evens: 30-foot Hand Stand Walk *Scaled 5-10 HSPU* WOD: 21-15-9-6-3 Deadlifts 185/135 HSPU HAPPY WODDING!
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