by Stefani | May 19, 2016 | WODs
Skill/Strength/Buy-in: Movement review WOD: Filthy Fifty or Dirty Thirty 50 reps each {or 30}, for time: Box Jumps 24/20 Jumping Pull-ups Kettle Bell Swings 45/35 Walking Lunges Knees to Elbows Push Press 45/35 Back Extensions Wall Ball Shots 20/14 Burpees Double...
by Stefani | May 19, 2016 | WODs
Skill/Strength/Buy-in: 4 Partner Banded Sprints WOD: AMRAP 13 5-10-15-20….. Double Unders KBS HAPPY WODDING!!
by Stefani | May 18, 2016 | WODs
Skill/Strength/Buy-in: Every second minute for 5 Rounds 5 Hang Squat Cleans and 5 Pendlay Rows Build each round if possible WOD: 7-6-5-4-3-2-1 Front Squat 205/135 Alternated With 21-18-15-12-9-6-3 Toes-to-Bar Extra Work/Cash Out: Romanian Deadlift 2×10 HAPPY...
by Stefani | May 16, 2016 | WODs
Skill/Strength/Buy-in: Push Press 5×5 Build to heavy set of 5 for set 3, 1 drop set @ 90%, 1 drop set @80% WOD: 30-20-10 WBS Burpees Extra Work/Cash Out: Max Rep Chin-ups X 3 Scale with band if member cannot get at least 5 reps. HAPPY...
by Stefani | May 16, 2016 | WODs
Skill/Strength/Buy-in: Deadlift 3×2 @ 80% of 5RM WOD: As Far As Possible in 30 minutes, In Teams of 3: 1 Deadlift 275/185 3 Chest-to-Bar Pullups 5 Calorie Row 2 Deadlifts 6 Chest-to-Bar Pullups 10 Calorie Row 3 Deadlifts 9 Chest-to-Bar Pullups 15 Calorie Row etc...
by Stefani | May 12, 2016 | WODs
Skill/Strength/Buy-in: Snatch 15 minutes to find heavy single WOD: 21-15-9 Calorie row Hang Snatches 95/65 Box Jumps 24/20 Sit-ups KBS HAPPY WODDING!!
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