by Stefani | Mar 17, 2016 | WODs
Skill/Strength/Buy-in: AMRAP 12 400m run 10 Burpees WOD: 4RFT 400m run 4 Power Cleans 185/135 8 Hand-release Push-ups 12 Deadlifts 185/135 HAPPY WODDING!!
by Stefani | Feb 1, 2016 | WODs
Skill/Strength/Buy-in: Back Squats 4×4 at 80% of your 95% WOD: 4RFT 400m run 8 Power Snatches 95/65 12 C2B Pull-ups HAPPY WODDING!
by Stefani | Dec 15, 2015 | WODs
Skill/Strength/Buy-in: Floor Press Find 3 RM, then 5×5 at 85% WOD: “Helen” 3 RFT 400m run 21 KBS 55/35 12 Pull-ups HAPPY WODDING!!
by Stefani | Dec 4, 2015 | WODs
Skill/Strength/Buy-in: Front Squats EMOM 5 Set 1 – 2 reps @ 60% Set 2 – 2 reps @ 65% Set 3 – 2 reps @ 70% Set 4 – 1 rep @ 75% Set 5 – 1 rep @ 80% Rest one minute & then.. Every 2 minutes for 6 minutes (3 sets): Set 6 – 85% x 1 rep Set 7 – 85-90% x 1 rep Set 8 –...
by Stefani | Oct 20, 2015 | WODs
Skill/Strength/Buy-in: 4 sets 3 FS / 6 BS @ 80% of your 1RM Front Squat WOD: Helen 3RFT 400m run 21 KBS 53/35 12 Pull-ups HAPPY WODDING!
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