by Stefani | Oct 21, 2016 | WODs
Skill/Strength/Buy-in: 5 Rounds 10 Hollow Rocks 10 V-Ups 10 Tuck Ups 10 sec. Hollow Rock Hold – Rest 1 min between rds – WOD: 3 RFT 21 Overhead Squats 95/65 15 Toes to Bars 9 Hang Power Snatches *top of every minute 3 Burpees, starting with 0:00 Cash Out: 500m row...
by Stefani | Oct 20, 2016 | WODs
Skill/Strength/Buy-in: Deadlift 2-2-2 WOD: AMRAP 10 5-10-15-20-25-30. . . . . Wall Ball Shots Chest to Bar Pull-Ups Cash Out: 3 x 8 weighted Dips HAPPY WODDING!!
by Stefani | Oct 18, 2016 | WODs
Skill/Strength/Buy-in: Prowler fun at least 3 pushes, low and hi bar WOD: 3 RFT 10 Weighted Step-ups (each leg) 10 Burpee Box Jump Overs 10 HSPU (strict, if possible) F2F Sprint HAPPY WODDING!!
by Stefani | Oct 18, 2016 | WODs
Skill/Strength/Buy-in: Turkish Get-up Intro and practice, building to heavy controlled reps WOD: 3 RFT 30 V-ups 30 Box Jumps 30 Push-ups F2F Farmers Carry Cash Out: 2 min accumulated L-sit HAPPY...
by Stefani | Oct 17, 2016 | WODs
Skill/Strength/Buy-in: Movement review WOD: “Badger” 3 RFT 30 Squat Cleans 95/65 30 Pull-ups Run 800 meters In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December...
by Stefani | Oct 14, 2016 | WODs
Skill/Strength/Buy-in: TBD WOD: 50 Double Unders 400m run 30 Box Jumps 30 Pull-ups 30 Sumo Deadlift high Pulls (95,65) 50 Double Unders 400m run 30 Lunges (each leg) 30 Knees to Elbows 30 Shoulder to Overhead 95/65 50 Double Unders 400m run 30 Wall Ball Shots 30...
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