by Stefani | Oct 1, 2014 | WODs
Skill/Strength/Buy-in: Snatch practice – ramp up to heavy squat snatch *Snatch Complex 1- Squat Snatch 1- Hang Squat Snatch 1- Overhead Squat 1- Snatch Balance Perform 5 sets of the complete complex @ 75% 1RM. Rest as needed between sets. WOD: 3RFT 400m run 12...
by Stefani | Sep 17, 2014 | WODs
Strength/Skill/Buy-in: Single Arm Snatch {kettle bell or dumbbell} WOD: 4RFT 5 KB Snatch, each arm {10 Total} 10 Goblet Squats 20 Weighted Step Ups {single arm, switch every 5 reps} 30 Sit Ups 400m run HAPPY...
by Stefani | Sep 4, 2014 | WODs
Strength/Skill/Buy-in: Rope Climbs WOD: “White” 5RFT 3 Rope Climbs 10 T2B 21 Overhead Walking Lunges 400m Run HAPPY WODDING!
by Stefani | Aug 24, 2014 | WODs
Strength/Skill/Buy-in:Muscle Up WOD:25 Pull Ups 400m run25 Ball Slams 200m run w/ Slam Ball25 WBS 200m run w/ Wall Ball25 plate G2OH 200m run w/ plate25 KBS 200m run w/ Kettle Bell25 Burpees 400m runHAPPY WODDING!!
by Stefani | Aug 18, 2014 | WODs
Strength/Skill/Buy-in: Turkish Get-Up WOD: 21 Front Squats 135/95 21 KBS 400m Run 15 Front Squats 15 KBS 400m Run 9 Front Squats 9 KBS 400m Run HAPPY WODDING!
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