by Stefani | Mar 15, 2017 | WODs
Skill/Strength/Buy-in: Light, technical Clean & Jerk practice Rowing technique WOD: Grace {Scale to Sub-5} 30 Clean & Jerks 135/95 Full recovery then 1000m time trial HAPPY WODDING!!
by Stefani | Feb 1, 2017 | WODs
Skill/Strength/Buy-in: 20 minute alternating EMOM: Minute 1: 1 Power Snatch + 1 Overhead Squat Minute 2: 1 Squat Snatch (Increase as technique allows) WOD: Running Hanging Grace 30 Hang Clean and Jerks Starting and ending with a Fence to Fence Sprint, and after every...
by Stefani | Jan 5, 2017 | WODs
Skill/Stress/Buy-in: EMOM 10 1 Hang Power Clean + 1 Hang Squat Clean +2 Front Squats (65-75% C&J 1RM) Open WOD 13.1(ish) 15 Over-bar Burpees 5 Clean and Jerks 225/155 12 Over-bar Burpees 4 Clean and Jerks 9 Over-bar Burpees 3 Clean and Jerks HAPPY...
by Stefani | Nov 23, 2016 | WODs
Skill/Strength/Buy-in: TBD WOD: Luke Partner or Individual Run 400m 15 Clean & Jerks 155/105 Run 400m 30 T2B Run 400m 45 WBS Run 400m 45 KBS Run 400m 30 Dips Run 400m 15 Walking Lunges 155/105 Run 400m Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in...
by Stefani | Sep 28, 2016 | WODs
Skill/Strength/Buy-in: TBD WOD: Partnered or Individual “Desforges” 5 RFT 12 Deadlifts 225/155 20 Pull-ups 12 Clean and Jerks 135/95 20 Knees to Elbows U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, assigned to 1st Battalion,...
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