by Stefani | Oct 8, 2014 | WODs
Skill/Strength/Buy-in: Coach’s choice WOD: Nicole-like AMRAP 20 400m run Max Effort*: T2B Push ups WBS *rotate your ME between each round. For example: run 400m, ME T2B; run 400m, ME pushups; etc. HAPPY...
by Stefani | Oct 7, 2014 | WODs
Skill/Strength/Buy-in: Deadlift 5-3-3-2-1-1 WOD: 4RFT 45-second accumulated L-sit hold 20 Deadlifts 15 HSPU HAPPY WODDING!! Photo: Leigh Skaggs
by Stefani | Oct 6, 2014 | WODs
Skill/Strength/Buy-in: Max Height Box Jump WOD: 30 Pull-ups – 60 Squats 25 Pull-ups – 50 Squats 20 Pull-ups – 40 Squats 15 Pull-ups – 30 Squats 10 Pull-ups – 20 Squats 5 Pull-ups – 10 Squats HAPPY...
by Stefani | Oct 5, 2014 | WODs
Skill/Strength/Buy-in: Snatch Pulls 2×3 reps at 90%, 1×3 reps at 100%, 1×3 reps at 105% Snatch 5×1 WOD: 5RFT 10 OHS 20 Burpees 30 Sit Ups HAPPY WODDING!
by Stefani | Oct 2, 2014 | WODs
Skill/Strength/Buy-in: Floor Press Max reps @ bodyweight X 3 WOD: Fran 21-15-9 Thrusters Pullups HAPPY WODDING! Photo: Leigh Skaggs
by Stefani | Oct 1, 2014 | WODs
Skill/Strength/Buy-in: Snatch practice – ramp up to heavy squat snatch *Snatch Complex 1- Squat Snatch 1- Hang Squat Snatch 1- Overhead Squat 1- Snatch Balance Perform 5 sets of the complete complex @ 75% 1RM. Rest as needed between sets. WOD: 3RFT 400m run 12...
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