by Stefani | Oct 13, 2016 | WODs
Skill/Strength/Buy-in: Hang Squat Cleans Build to heavy singles WOD: Resembling Diane 21-15-9 Deadlifts 225/155 Handstand Push-ups Burpees *Fence to Fence Sprint before, between, and after rounds (4 runs total) HAPPY...
by Stefani | Oct 11, 2016 | WODs
Skill/Strength/Buy-in: Back Squat 5 x 5 *SAME Moderate/Heavyish weight for ALL 5 Rounds* WOD: AMRAP 10 10 V-ups 10 G2OH w/ plate 10 Ball Slams Cash Out: 3 x 5 Glute-Ham Raises HAPPY...
by Stefani | Oct 11, 2016 | WODs
Skill/Strength/Buy-in: Establish 1RM Strict Press WOD: Partner or Individual “Sean” 10 RFT 11 Chest-to-Bar Pull-Ups 22 Front Squats 75/55 U.S. Army Staff Sergeant Sean M. Flannery, 29, of Wyomissing, Pennsylvania, assigned to the 2nd Battalion, 502nd...
by Stefani | Oct 7, 2016 | WODs
Skill/Strength/Buy-in: movement prep Partner WOD: 50 Bar-Over Burpees 40 Toes-to-Bar 30 Clusters 155/105 20 Strict Pull-Ups 10 Muscle-ups then 4 RFT 15 Inverted Rows 20 Wall Balls 20/14 400M Run HAPPY...
by Stefani | Oct 5, 2016 | WODs
Skill/Strength/Buy-in: Split Jerk 15 minutes to find heaviest weight Partner WOD: 20 RFT Alternate rounds of 2 Power Cleans 185/125 5 Push-ups 15 Double Unders HAPPY WODDING!
by Stefani | Oct 4, 2016 | WODs
Skill/Strength/Buy-in: 5 sets to find heaviest complex: 1 Snatch Balance + 1 Overhead Squat WOD: AMRAP 8 Ascending ladder Burpees KBS OHS (1 Burpee, 1 KBS, 1 OHS, 2 Burpees, 2 KBS…..) rest 2 minutes AMRAP 8 Ascending ladder Burpees Pull-ups Ball Slams HAPPY...
Recent Comments