by Stefani | Nov 1, 2016 | WODs
Skill/Strength/Buy-in: TBD WOD: GANGS 2016 – WOD #3 Announcement “Heroes” (Rx) A. For time: 100 – Chest-to-bar Pull-ups 200 – Thrusters (95/65) 300 – Double Unders B. Max Effort 2km row “Heroes (Scaled) A. For time: 100...
by Stefani | Oct 20, 2016 | WODs
Skill/Strength/Buy-in: Deadlift 2-2-2 WOD: AMRAP 10 5-10-15-20-25-30. . . . . Wall Ball Shots Chest to Bar Pull-Ups Cash Out: 3 x 8 weighted Dips HAPPY WODDING!!
by Stefani | Oct 11, 2016 | WODs
Skill/Strength/Buy-in: Establish 1RM Strict Press WOD: Partner or Individual “Sean” 10 RFT 11 Chest-to-Bar Pull-Ups 22 Front Squats 75/55 U.S. Army Staff Sergeant Sean M. Flannery, 29, of Wyomissing, Pennsylvania, assigned to the 2nd Battalion, 502nd...
by Stefani | Sep 25, 2016 | WODs
Skill/Strength/Buy-in: Kipping/muscle-up practice Partner WOD: AMRAP 20 Alternate rounds of 2 Burpees 4 Chest to Bar Pull-ups 6 Hang Squat Cleans 95/65 HAPPY WODDING!!
by Stefani | Sep 7, 2016 | Uncategorized
Skill/Strength/Buy-in: Snatch practice WOD: 3 RFT 21 V-ups 18 Push-ups 15 Chest-to-bar Pull-ups 12 Box Jumps 24/20 9 Squat Snatch 135/95 HAPPY WODDING!!
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