by Stefani | Jul 18, 2016 | WODs
Skill/Strength/Buy-in: 4 weight-increasing sets of 3 Strict Press, 5 Push Press WOD: OV Brexit AMRAP 19 3 Hang Power Cleans 135/95 6 Front Rack Back Lunges 9 Back Squats 12 Toes to Bar 24 Double Unders HAPPY...
by Stefani | Jul 11, 2016 | WODs
Skill/Strength/Buy-in: Strict Press 2-2-2-2 WOD: EMOM 10 1 Deadlift 95/65 1 Hang Power Clean 1 Push Press 1 Back Squat ME Burpees with remaining time Score = # of Burpees HAPPY WODDING!!
by Stefani | Jun 3, 2016 | WODs
Skill/Strength/Buy-in: Back Squats 5×5 @ 90% of 5RM WOD: 50 Hang Power Snatches 7 min Time-cap Weight should be challenging, but manageable. Extra Work/Cash Out: Partner or Team “Jason” 100 Squats 5 Muscle-ups 75 Squats 10 Muscle-ups 50 Squats 15...
by Stefani | May 4, 2016 | WODs
Skill/Strength/Buy-in: Pause Clean 2-2-2, 3×2 Pause directly below knee for two seconds, then finish the lift without allowing the bar to drift downward from that position. Use the first three sets to build to a working weight, and perform that weight for the...
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...
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