by Stefani | Mar 30, 2016 | WODs
Skill/Strength/Buy-in: Clean & Jerk 80%x1x6 WOD: 3 RFT Run 600m 25 Sit-Ups 5 Muscle-Ups Extra Work/Cash Out: Snatch 80%x1x8 HAPPY WODDING!!
by Stefani | Jan 20, 2016 | WODs
Skill/Strength/Buy-in: Push Jerks Build to a heavy 3 –then– 5×5 @ 80% WOD: WZA #5 6 minutes to complete– 3-2-1 Legless Rope Climbs Squat Cleans 205/145 Dumbbell Squat Snatch 60/40 {each arm} —2 min rest— 6 minutes to complete–...
by Stefani | Jan 12, 2016 | WODs
Skill/Strength/Buy-in: Pistol review 1-2-3-4-5-4-3-2-1 Pistols (left and right=1) Chest to bars *advanced athletes do Muscle-ups* WOD: 5 RFT 3 Rope Climbs 25 Sit-ups 8 Clean and Jerks 135/95 30 Double Unders HAPPY...
by Stefani | Dec 10, 2015 | WODs
Skill/Strength/Buy-in: 15 min to build to a heavy 3 rep Push Jerk …then 5×3 at the same weight *heavy 3 rep does not mean 3 rep max. You should be able to complete all 5 sets but it should be challenging. WOD: 40 calorie row 30 Clean and Jerks 135/95 40...
by Stefani | Nov 5, 2015 | WODs
Skill/Strength/Buy-in: Review Clean & Jerk and Snatch WOD: Teams of 2 100 C2B 30 Snatches 135/95 200 Double Unders 30 Cleans & Jerks 135/95 HAPPY WODDING!!
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