by Stefani | Apr 26, 2016 | WODs
Skill/Strength/Buy-in: 5-1 Tall Clean drops from toes 5-1 Press in Split 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. Power Clean & Jerk 2-2-2, 3×2 Use the first three sets to build to a...
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 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 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 | Mar 24, 2016 | WODs
Skill/Strength/Buy-in: Review and practice Ground to Overhead, then EMOM 10 G2OH doubles {increase weight from moderate to moderately heavy, if possible} WOD: 4 RFT {15min TC} 400m run 25 Air Squats 12 KBS HAPPY...
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