by Stefani | Feb 19, 2016 | WODs
Skill/Strength/Buy-in: Pull-up/Dip complex 3 Pull-ups 3 Dips 3 Wide Pull-ups 3 Dips 3 Narrow Pull-ups 3 Dips 3 Switch Grip Pull-ups 3 Dips 3 Switch Grip Pull-ups 3 Dips 3 Chin-ups 3 Dips 3 Ring Pull-ups 3 Dips AS HEAVY AS POSSIBLE WOD: {Teams of 3} 5,000 meter row...
by Stefani | Feb 9, 2016 | WODs
Skill/Strength/Buy-in: Pull-up/Dip Complex 3 Pull-ups 3 Dips 3 Narrow grip Pull-ups 3 Dips 3 Wide grip Pull-ups 3 Dips 3 Switch grip Pull-ups 3 Dips 3 Switch grip Pull-ups 3 Dips 3 Chin-ups 3 Dips 3 Ring Pull-ups 3 Dips WOD: 5 min AMRAP {partnered} 7 Burpees 7 Box...
by Stefani | Jan 19, 2016 | WODs
Skill/Strength/Buy-in: Core 50-40-30-20-10 Tuck jumps Sit-ups WOD: Teams Of 3 100 Box Jumps 100 KBS 55/35 100 Goblet Squats 100 Burpees 1 person works 1 person rest 1 person holds locked out dip position ***switch every time the person breaks the hold*** HAPPY...
by Stefani | Jan 14, 2016 | WODs
Skill/Strength/Buy-in: Back Squats 3 @ 81% of your 95% 2 @ 85% of your 95% 3×2 @ 88% of your 95% WOD: 60 Sit-ups 50 WBS 20/14 40 Box Jumps 24/20 30 KBS 53/35 20 T2B 10 Walking Lunges (per leg) with kettle bell HAPPY...
by Stefani | Jan 5, 2016 | WODs
Skill/Strength/Buy-in: Rope climbs Work on technique and efficiency WOD: 21-15-9 KBS 53/35 Box Jumps *50 DU at the start and finish of the workout and in between each set* HAPPY WODDING!
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