by Stefani | Oct 23, 2015 | WODs
Skill/Strength/Buy-in: Review Snatch, Clean & Jerk, and Thruster WOD: {partnered} 200 Double Unders 100 Air Squats 80 Sit-ups 60 Box Jumps 40 T2B 20 Power Snatches 95/65 15 Thrusters 115/75 10 Clean & Jerks 135/95 5 Rope Climbs HAPPY...
by Stefani | Oct 21, 2015 | WODs
Skill/Strength/Buy-in: 4 sets 3 FS & 6 BS @ 85% of your 1RM Front Squat WOD: “Roy” {partnered} 5RFT 15 Deadlifts 225/155 20 Box Jumps 25 Pull-ups Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special...
by Stefani | Oct 6, 2015 | WODs
Skill/Strength/Buy-in: 4 sets 4 Front Squats/8 Back Squats at 94% of your 65% 1 RM Front Squat WOD: “McGhee” {partnered} AMRAP 30 5 Deadlifts 275/185 13 Push-ups 9 Box Jumps Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms...
by Stefani | Sep 14, 2015 | WODs
Skill/Strength/Buy-in: 5-7 sets 1-3-5 {strict press, push press, push jerk complex} WOD: AMRAP 15 400m run 10 Cleans 135/95 10 Box Jumps HAPPY WODDING!!
by Stefani | Feb 17, 2015 | WODs
Skill/Strength/Buy-in: Hang Squat Clean practice WOD: 50 Ball Slams 40 Sit-ups 30 KBS 20 Box Jumps 100 Double unders 20 Box Jumps 30 Goblet Squats 40 Sit-ups 50 WBS HAPPY WODDING!
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