by Stefani | May 12, 2016 | WODs
Skill/Strength/Buy-in: Push Press with pause at top 3-3-3-3-3 Build to a heavy third set, perform sets 4 and 5 at the same weight WOD: 10 RFT Cindy + 6 Hang Squat Cleans 95/65 Cindy is 5 Pull-ups, 10 Push-ups, 15 Squats RX+: Chest 2 Bar Pull-ups, Weights 135/95 15min...
by Stefani | May 10, 2016 | WODs
Skill/Strength/Buy-in: 3 sets at an easy pace a) 8 Romanian Deadlifts @ 30X1 Tempo b) 8 Thrusters, pause @ bottom c) 6-8 strict Pull-ups RDL: 30X1 = Three second eccentric, no pause, accelerate up, take a breath before next rep. Start light and build, but only a...
by Stefani | May 9, 2016 | WODs
Skill/Strength/Buy-in: 3-3-3-3-3 Overhead Squats Build to a heavy third set. Perform sets 4 and 5 at the same weight. WOD: 25-20-15-10-5 KBS 53/35 5-10-15-20-25 WBS 20/14 HAPPY WODDING!
by Stefani | May 9, 2016 | WODs
Skill/Strength/Buy-in: EMOM 10 High Hang Power Clean plus 1 Front Squat Build to as heavy as possible with no misses Partner WOD: Danny AMRAP 20 30 Box Jumps 20 Push Press 115/80 30 Pull-ups Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in...
by Stefani | May 5, 2016 | WODs
Skill/Strength/Buy-in: Movement review WOD: Pheezy 3RFT 5 Front Squats 165/105 18 Pull-ups 5 Deadlifts 225/155 18 Toes-to-bar 5 Push Jerks 165/105 18 Hand-release Push-ups U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, Florida, assigned to 1st...
by Stefani | May 4, 2016 | WODs
Skill/Strength/Buy-in: Pause Clean 2-2-2, 3×2 Pause directly below knee for two seconds, then finish the lift without allowing the bar to drift downward from that position. Use the first three sets to build to a working weight, and perform that weight for the...
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