by Stefani | May 9, 2017 | WODs
Skill/Strength/Buy-in: Deadlift – 65%x5, 75%x5, 85%x5+ Front Rack Lunges 3 X 10 WOD: 5 Rounds 200m Overhead Plate Carry 3 Burpees for every drop (performed inside after each round) HAPPY WODDING!!
by Stefani | May 8, 2017 | WODs
Skill/Strength/Buy-in: Squat – 40%x5, 50%x5, 60%x5 Straight Leg Deadlift – 40%x5, 50%x5, 60%x5 WOD: 5 RFT 400m run 21 KBS 15 Pull-ups 9 Burpees HAPPY WODDING!!
by Stefani | May 5, 2017 | WODs
Skill/Strength/Buy-in: 5 Rounds 10 Hollow Rocks 10 V-ups 10 Tuck Ups 10 second Hollow hold 1 minute Rest Rest one minute after each round. The score will be total time it take to complete all 5 rounds including each rest period. Movement review/ Full Clean practice...
by Stefani | May 4, 2017 | WODs
Skill/Strength/Buy-in: Press – 75%x5, 85%x3, 95%x1+ Close Grip Floor Press – 65%x5, 75%x5, 85%x5 WOD: 6 RFT 6 Deadlifts 225/155 8 Burpees F2F Sprint HAPPY WODDING!!
by Stefani | May 3, 2017 | WODs
Skill/Strength/Buy-in: Kipping / Muscle-up practice WOD: Danny (Partner or Individual) AMRAP 20 30 Box Jumps 24/20 20 Push Press 115/75 30 Pull-ups Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers...
by Stefani | May 2, 2017 | WODs
Skill/Strength/Buy-in: Accumulate 2 min in L-sit Double-under practice 2 min max rep DU WOD: 4 RFT 12 T2B 6 OHS 95/65 6 (each leg) OH Lunges 95/65 36 Double-unders HAPPY WODDING!
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