by Stefani | Apr 14, 2016 | WODs
Skill/Strength/Buy-in: BUILD TO Front Squat 8RM, 90%x8x2 Percentages for backoff sets are based on today’s 8RM. WOD: 5 RFT (Weights @ 175/115) 6 Muscle-Ups 5 Deadlifts 4 Hang Power Cleans 3 Front Squats 2 Shoulder-to-Overhead Extra Work/Cash Out: Good Mornings...
by Stefani | Apr 11, 2016 | WODs
Skill/Strength/Buy-in: BUILD TO Deadlift 8RM, 90%x8, 85%x8 Percentages for back-off sets are based on today’s 8RM. WOD: {partnered or individual} Karen/Annie 50-40-30-20-10 Wall Balls 20/10 Double unders Sit-ups Extra Work/Cash Out: Back Rack Walking Lunge...
by Stefani | Apr 4, 2016 | WODs
Skill/Strength/Buy-in: Deadlift 8-8-8-8, add 5-10lbs to each of your sets from last week. WOD: 7 RFT 10 Front Squats 115/75 10 Toes-to-Bar Extra Work/Cash Out: Back Rack Walking Lunge 4×12 HAPPY...
by Stefani | Mar 18, 2016 | WODs
Skill/Strength/Buy-in: Movement review WOD: Open Workout 16.4 AMRAP 13 55 Deadlifts 225/155 55 WBS 20/14 55 Calories on the rower 55 HSPU HAPPY WODDING!
by Stefani | Mar 17, 2016 | WODs
Skill/Strength/Buy-in: AMRAP 12 400m run 10 Burpees WOD: 4RFT 400m run 4 Power Cleans 185/135 8 Hand-release Push-ups 12 Deadlifts 185/135 HAPPY WODDING!!
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