by Stefani | Apr 7, 2016 | WODs
Skill/Strength/Buy-in: Review movements Partner WOD: Row 500m (each) 50 Pullups (total) Run 400m (each) 50 Box Jumps, 24″/20″ (total) Row 500m (each) 50 Dumbbell Snatch, moderate weight, alternating (total) Run 400m (each) 50 Handstand Pushups (total) One...
by Stefani | Apr 6, 2016 | WODs
Skill/Strength/Buy-in: 16 Minutes Volume Accumulation: 10-15 Second Chest-to-Wall Handstand 5 Strict Ring Rows w/pause @ top 5 Strict Pull-ups w/ controlled lower WOD: Tabata for total running reps with approx. 1/2 body weight Push Jerk Air Squats HSPU Hang Squat...
by Stefani | Apr 4, 2016 | WODs
Skill/Strength/Buy-in: Deadlift 8-8-8-8, add 5-10lbs to each of your sets from last week. WOD: 7 RFT 10 Front Squats 115/75 10 Toes-to-Bar Extra Work/Cash Out: Back Rack Walking Lunge 4×12 HAPPY...
by Stefani | Apr 4, 2016 | WODs
Skill/Strength/Buy-in: 5-1 Tall Muscle Clean from hip 5-1 Clean from the toes 5-1 Push press Partner WOD: 75 complexes of: 1 Power Clean 1 Hang Squat Clean Thruster 1 Jerk Partner runs 200m and roles switch when they get back. -then- 300 Double Unders while the other...
by Stefani | Mar 31, 2016 | WODs
Skill/Strength/Buy-in: Front Squat 8-8-8-8 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 set. WOD: 5 RFT 7 Thrusters 135/95 12 C2B Pullups Extra Work/Cash Out: Good Morning 3×10...
by Stefani | Mar 30, 2016 | WODs
Skill/Strength/Buy-in: Clean & Jerk 80%x1x6 WOD: 3 RFT Run 600m 25 Sit-Ups 5 Muscle-Ups Extra Work/Cash Out: Snatch 80%x1x8 HAPPY WODDING!!
Recent Comments