by Stefani | Dec 8, 2016 | WODs
Skill/Strength/Buy-in: EMOM 10 Hang Squat Cleans Build to challenging reps WOD: AMRAP 20 200m run w/ Med Ball 20 WBS 20 MBC 20 Sit-ups w/ Med Ball HAPPY WODDING!!
by Stefani | Dec 6, 2016 | WODs
Skill/Strength/Buy-in: Snatch Balance doubles Find your heaviest for the day WOD: 5 RFT 3 Hang Snatches 135/95 4 Muscle-ups 5 Pistols (each leg) HAPPY WODDING!
by Stefani | Dec 6, 2016 | WODs
Skill/Strength/Buy-in: Back Squat find heaviest triple for the day WOD: Max Rounds, 12 minute time cap 1 T2B 2 Push-ups 3 Squats Add 1 rep to all movements each successive round, continue until failure, then start back at 1-2-3 HAPPY...
by Stefani | Dec 5, 2016 | WODs
Skill/Strength/Buy-in: Movement prep WOD: 50 OHS 95/65 800m run 40 Pull-ups 600m run 30 Power Cleans 115/75 400m run 20 S2OH 135/95 200m run 10 Dips 100m run Cash Out: Coach’s Choice (if time allows) HAPPY...
by Stefani | Dec 2, 2016 | WODs
Skill/Strength/Buy-in: 5 x 3 Overhead Squats (from the rack) – USE SAME HEAVY WEIGHT ALL 5 ROUNDS WOD: AMRAP 8 8 Hang Power Cleans 135/95 6 Chest To Bar rest 1 min AMRAP 8 3 Manmakers 6 Burpees HAPPY...
by Stefani | Dec 1, 2016 | WODs
Skill/Strength/Buy-in: Every 90sec for 10 Rounds High Hang Squat Snatch *build to challenging weight WOD: 21-15-9 Front Squat 115/85 Push Press *75 Double Unders after every round HAPPY WODDING!!
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