by Stefani | Dec 7, 2014 | WODs
Skill/Strength/Buy-in: 3xME Flex Arm Hang, or practice Lowers WOD: 20 min EMOM Ladder 1 Squat 15 KBS *Add 1 Squat every minute until you cannot complete a round within a minute *upon failure, start Squats at 1 and scale KBS to 10, continue to add Squats ...
by Stefani | Dec 7, 2014 | WODs
Skill/Strength/Buy-in: Clean & Jerk practice WOD: 5RFT 5 G2OH 10 Pull-ups 30 Double Unders HAPPY WODDING!!
by Stefani | Dec 4, 2014 | WODs
Skill/Strength/Buy-in: Turkish Get-up review WOD: “Arnie” With a single 2 pood kettlebell: 21 Turkish get-ups, Right arm 50 Swings 21 Overhead squats, Left arm 50 Swings 21 Overhead squats, Right arm 50 Swings 21 Turkish get-ups, Left arm HAPPY...
by Stefani | Dec 3, 2014 | WODs
Skill/Strength/Buy-in: Handstand / HSPU Kipping practice WOD: 10-1 Descending Ladder HSPU Pull-ups Deadlifts 185/115 HAPPY WODDING!
by Stefani | Dec 2, 2014 | WODs
Skill/Strength/Buy-in: Snatch practice EMOM 10 Squat Snatch @ 75% WOD: 10RFT 10 WBS 5 Power Snatches HAPPY WODDING!
by Stefani | Dec 1, 2014 | WODs
Skill/Strength/Buy-in: Push Jerk, build to heavy singles Partner WOD: Every 2 minutes for 16 minutes Each partner does 10 T2B 15 Squats The remainder of the time will be Max Effort G2OH with 2 sec hold at top Record number of G2OH reps HAPPY...
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