by Stefani | Apr 26, 2016 | WODs
Skill/Strength/Buy-in: 12 Minutes Volume Accumulation: 2 Muscle-Ups + 3 Strict Ring Dips 30 second L-Hold WOD: 5 RFT 9 Power Snatch 95/65 9 Handstand Push-ups 3 Muscle-ups Extra Work/Cash Out: Bench Press 5-5-5-5-5 Build over the first three sets. The third set should...
by Stefani | Apr 25, 2016 | WODs
Skill/Strength/Buy-in: Deadlift 5-5-5-5-5 Build over the first three sets. The third set should be near maximal, leaving one good rep in the tank. Drop 10% for the fourth and fifth sets. WOD: “Nancy” 5 RFT 400m Run 15 Overhead Squats 95/65 Extra Work/Cash...
by Stefani | Apr 22, 2016 | WODs
Skill/Strength/Buy-in: 5-1 Press in Split 5-1 Push Press 5-1 Power Jerk 5-1 Split Jerk Start with a very light weight for 5 reps. Each set, add a little bit of weight and subtract one rep. WOD: Nasty Girls 3 RFT 50 Squats 7 Muscle-ups 10 Hang Power Cleans Extra...
by Stefani | Apr 21, 2016 | WODs
WOD: 400m Run 40 Overhead Squats 135/95 40 Butterfly Sit-Ups 400m Run 40 Deadlifts 225/155 40 Ring Dips 400m Run 40 Front Squats 135/95 40 Butterfly Sit-Ups 400m Run Athlete must change load on his or her barbell themselves. TIMECAP: 40:00 Extra Work/Cash Out: 8...
by Stefani | Apr 19, 2016 | WODs
Skill/Strength/Buy-in: Front Squat 4×4 @ 50% of 8RM WOD: 5 RFT 7 Clean & Jerk 135/95 14 Box Jump Overs 24/20 Extra Work/Cash Out: Good Morning 2×10 Use 50% of last week’s working weight. HAPPY...
by Stefani | Apr 19, 2016 | WODs
Skill/Strength/Buy-in: Deadlift 4×4 @ 50% of 8RM WOD: AMRAP 15 10 Handstand Pushups 20 Toes-to-Bar 30 Ball Slams Extra Work/Cash Out: Back Rack Walking Lunge 2×12 HAPPY WODDING!
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