by Stefani | May 16, 2016 | WODs
Skill/Strength/Buy-in: Push Press 5×5 Build to heavy set of 5 for set 3, 1 drop set @ 90%, 1 drop set @80% WOD: 30-20-10 WBS Burpees Extra Work/Cash Out: Max Rep Chin-ups X 3 Scale with band if member cannot get at least 5 reps. HAPPY...
by Stefani | Jan 11, 2016 | WODs
Skill/Strength/Buy-in: L-holds, hanging from the bar 10 sets 15-second hold, 45-second rest WOD: AMRAP 23 5 strict Chin-ups 10 Sumo Deadlifts 185/135 15 calorie row or 10 calories on bike **1 min rest after every round** HAPPY...
by Stefani | Mar 18, 2015 | WODs
For quality 10-1 Strict Chin-ups 1-10 Strict HSPU (10 chin ups then 1 hspu, 9-2 etc) Scale reps and difficulty for excellent form 1000m row sprint HAPPY WODDING!!!
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