by Stefani | Jun 7, 2016 | WODs
Skill/Strength/Buy-in: Strict Press 3-3-3-3 WOD: In 10 minutes complete 3 rounds of 20 Box Jumps 30/24 ME Overhead Squats 95/65 Score is total number of OH squats performed -rest 2 minutes- 10 min AMRAP 8 Hang Power Snatches F2F Overhead Carry 3 Burpees drop penalty...
by Stefani | May 19, 2016 | WODs
Skill/Strength/Buy-in: Movement review WOD: Filthy Fifty or Dirty Thirty 50 reps each {or 30}, for time: Box Jumps 24/20 Jumping Pull-ups Kettle Bell Swings 45/35 Walking Lunges Knees to Elbows Push Press 45/35 Back Extensions Wall Ball Shots 20/14 Burpees Double...
by Stefani | May 12, 2016 | WODs
Skill/Strength/Buy-in: Snatch 15 minutes to find heavy single WOD: 21-15-9 Calorie row Hang Snatches 95/65 Box Jumps 24/20 Sit-ups KBS HAPPY WODDING!!
by Stefani | May 9, 2016 | WODs
Skill/Strength/Buy-in: EMOM 10 High Hang Power Clean plus 1 Front Squat Build to as heavy as possible with no misses Partner WOD: Danny AMRAP 20 30 Box Jumps 20 Push Press 115/80 30 Pull-ups Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in...
by Stefani | May 2, 2016 | WODs
Skill/Strength/Buy-in: Max height Box Jump WOD: 7 RFT 9 Thrusters 9 Hand Release Push-ups 1 Rope Climb HAPPY WODDING!
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