by Stefani | Sep 22, 2015 | WODs
Skill/Strength/Buy-in: 4 sets of FS/BS 4/8 70-80% of Front Squat max 15-30 seconds of rest from Front Squat to Back Squat. This should be heavy and exhausting WOD: 800m run 50 Sit-ups {or 30 GHD Sit-ups} 600m run 40 Burpees {preferably with a target } 400m run 30...
by Stefani | Sep 22, 2015 | WODs
Skill/Strength/Buy-in: Hang Power Clean and Push Jerk review WOD: “DT” 5 RFT 12 Deadlifts 155/110 9 Hang Power Cleans 6 Push Jerks HAPPY WODDING! In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF...
by Stefani | Sep 21, 2015 | WODs
Skill/Strength/Buy-in: 20 min 3 Front/6 Back squats at 80-90% of max Front Squat -Do 3 Front Squats, rack it, rest 20-30 seconds max then 6 Back Squats WOD: AMRAP 15 Teams of 2 5 Thrusters 95/65 5 C2B 10 Thrusters 10 C2B 15 15 20 20 Etc HAPPY...
by Stefani | Sep 17, 2015 | WODs
Skill/Strength/Buy-in: Hand stand work/ Hand stand taps/ Hand stand walk WOD: AMRAP 5 5 Hang Power Snatches 115/75 5 Burpees over the bar -rest 3 min- AMRAP 5 400m run KBS rest of the time -rest 3 min- AMRAP 5 Target Burpees HAPPY...
by Stefani | Sep 16, 2015 | WODs
Skill/Strength/Buy-in:{aka Warm up} 5 min light warm up 5 min of stretching (shoulders & legs) 5 min of warming up to S2OH weight WOD: 1000m row 20 S2OH 135/95 40 Pull-ups Rest till 15:00 minute mark 500m row 10 S2OH 20 Pull-ups Rest till 25:00 minute mark AMRAP...
by Stefani | Sep 15, 2015 | WODs
Skill/Strength/Buy-in: Double Unders WOD: 4 RFT 15 WBS 25 Sit-ups or 15 GHD Sit-ups 50 Double Unders HAPPY WODDING!!
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