by Stefani | Nov 13, 2015 | WODs
Skill/Strength/Buy-in: Review – Snatch – Deadlift – Clean and Jerk WOD: Teams of 2 50 Burpees 40 Deadlifts 315/225 30 Cleans 225/165 20 Snatches 135/95 10 Ring Muscle-ups or 16 Bar HAPPY...
by Stefani | Nov 12, 2015 | WODs
Skill/Strength/Buy-in: “Flight Simulator” 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Double Unders with one Back Squat IN BETWEEN sets (18 Squats) as heavy as possible WOD: EOMOM 14 (every other minute on the minute) 1. 40 Double Unders 2. 5...
by Stefani | Nov 10, 2015 | WODs
Skill/Strength/Buy-in: 1RM Bear Complex (Power Clean, Front Squat, Push Press, Back Squat, Push Press from the back) WOD 1: EMOM 10 1 Bear Complex at 70% of 1RM WOD 2: Death by… -Hang Squat cleans 135/95 -Push-ups Minute 1: 1 rep of each Minute 2: 2 reps of each...
by Stefani | Nov 10, 2015 | WODs
Skill/Strength/Buy-in: Pull-up/Dip complex 3 Pull-ups AS HEAVY AS POSSIBLE 3 Dips AS HEAVY AS POSSIBLE – regular – narrow – wide – switch – switch – chin ups – rings Partner WOD: Row 5k One person rows while the other person...
by Stefani | Nov 9, 2015 | WODs
Skill/Strength/Buy-in: 1RM Front Squat WOD: 600m Row 20 Box Jumps 24/20 12 Front Squats 135/95 20 Box Jumps 9 Front Squats 20 Box Jumps 6 Front Squats HAPPY WODDING!!
by Stefani | Nov 5, 2015 | WODs
Skill/Strength/Buy-in: Review Clean & Jerk and Snatch WOD: Teams of 2 100 C2B 30 Snatches 135/95 200 Double Unders 30 Cleans & Jerks 135/95 HAPPY WODDING!!
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