by Stefani | Dec 22, 2015 | WODs
Skill/Strength/Buy-in: Kipping / Muscle-up practice Those that are proficient at Muscle-ups: 4 sets 5 Strict Pull-ups 4 Butterfly Pull-ups 3 Butterfly C2B 2 Bar Muscle-ups WOD: “JACKIE” 1000 meter row 50 Barbell Thrusters 30 Pull-ups Cash Out of 20 Burpees...
by Stefani | Dec 17, 2015 | WODs
Skill/Strength/Buy-in: Back Squat 4 sets 4×5 Back Squats at 60% of your 1RM 30 seconds rest after every set of 5 3 min rest after every total set {80 Squats total} WOD: “Annie” 50-40-30-20-10 Double Unders Sit-ups HAPPY...
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 | Sep 10, 2015 | WODs
Skill/Strength/Buy-in: Rig work WOD: Jonesworthy 80 Air Squats 40 Kettlebell Swings 20 Pull-ups 64 Air Squats 32 Kettlebell Swings 16 Pull-ups 50 Air Squats 25 Kettlebell Swings 12 Pull-ups 32 Air Squats 16 Kettlebell Swings 8 Pull-ups 16 Air Squats 8 Kettlebell...
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