by Stefani | Nov 16, 2015 | WODs
Skill/Strength/Buy-in: In 15 minutes or less, build to today’s “heavy”… Back Squat x 1 rep WOD: Every two minutes, for 24 minutes (6 sets of each)- Station 1 – Back Squat x 8 reps @ 70-75% of today’s 1-RM Station 2 – 50 Double-Unders + 12 Toes to Bar HAPPY...
by Stefani | Nov 12, 2015 | WODs
Skill/Strength/Buy-in: “Flight Simulator” 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Double Unders with one Back Squat IN BETWEEN sets (18 Squats) as heavy as possible WOD: EOMOM 14 (every other minute on the minute) 1. 40 Double Unders 2. 5...
by Stefani | Nov 3, 2015 | WODs
Skill/Strength/Buy-in: Front Squat/Back Squat 1/2 @ 100% WOD: 1000m row {or 800m run} 20 Hand Release Push-ups 12 Back Squats 165/115 20 Hand Release Push-ups 9 Back Squats 165/115 20 Hand Release Push-ups 6 Back Squats (165/115) 1000m row {or 800m run}...
by Stefani | Jan 13, 2015 | WODs
Skill/Strength/Buy-in: The Bear Complex (20 minute to find best single) Deadlift Hang Power Clean Front Squat Push Press Back Squat Push Press (behind the neck) Return weight to the floor without dropping. WOD: For Time 5 Bear Complexes @ 85% of your best completed...
by Stefani | Oct 21, 2014 | WODs
Skill/Strength/Buy-in: Clean practice WOD: AMRAP 16 3 Thrusters 6 OHS 9 Back Squats 12 T2B HAPPY WODDING!!
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